GV 

48  / 

A/7 


HE-SYSTEM  OF 
'SICAL  CULTURE 


TAUGHT  AT 

THE  NEW  YORK  STATE 

REFORMATORY 

ELM  IRA,  N.  Y. 

UC-NRLF 


CM 
O 


GIFT  OF 


The 
System  of  Physical  Culture 

Taught  At 

The  New  York  State 

Reformatory 

Elmira, 

N.Y. 


- 


OFFICIAL  STAFF 
New  York  State  Reformatory 

Administrative 

PATRICK  j.  MCDONNELL, 

Superintendent 

FRANK  L.  CHRISTIAN,  M.  D. 

Assistant  Superintendent 

FRED  C.  ALLEN  Private  Secretary 

Clerical 

IVANT.  SMITH  Chief  Clerk 

THOMAS  F.  MURPHY     Steward 

Medical 

JOHN  R.  HARDING,  M.  D. 

Senior  Physician 

C.  H.  TURNER,  M.  D. 

Assistant  Physician 

WALTER  D.  TAYLOR,  B.  E. 

Director,  Physical  Culture 

Chaplains 

REV.  WILLIAM  H.  CHAPMAN,  M.  A. 

Protestant  Chaplain 

REV.  AUGUSTINE  F.  TEMMERMAN 

Catholic  Chaplain 

RABBI  JACOB  MARCUS 

Jewish  Chaplain 

Educational 

ABRAM  DEYO  Director,  School  of  Letters 

Technical 

EDWARD  E.  CLARK,  M.  E. 

Director,  School  of  Trades 

Military 

VINCENT  M.  MASTEN,  Instructor  , 

Disciplinary 

JAMES  H.  GUNDERMAN 

Disciplinary  Officer 

Engineering 

GORDON  A.  SHEPARDSON 

Chief  Engineer 


THE    GYMNASIUM 

The  gymnasium  is  a  brick  structure,  140  feet  in 
length  by  80  feet  in  width,  and  stands  near  the 
center  of  the  original  reformatory  enclosure.  It  con- 
tains a  large  exercising  hall,  100  feet  long  by  80  feet 
wide;  bath  rooms  occupying  a  space  60  feet  long  by 
40  feet  wide.  These  include  a  spray  room  with  two 
shower  and  needle  baths;  a  plunge  room  having  a 
swimming  pool  12  feet  wide  by  47  feet  long  and  6 
feet  deep,  (with  spring  bDard  attached,)  and  a  dry- 
ing room.  There  is  also  an  office  and  a  receiving 
room,  40  feet  by  20;  and  a  dressing  room,  which  is 
80  feet  in  length  by  40  feet  in  width.  The  building 
is  heated  by  steam,  and  lighted  and  ventilated  by 
fifty  large  windows.  The  southern  exposure  of  the 
building  faces  the  enclosed  lawn  and  parade  grounds. 

Extending  around  the  four  sides  of  the  gym- 
nasium proper,  about  ten  feet  from  the  floor,  is  a 
padded  gallery  for  running,  one  sixteenth  of  a  mile 
in  length.  The  gymnasium  is  also  furnished  with 
various  apparatus— such  as  parallel  bars,  chest 
weights,  vaulting  horses,  horizontal  bars,  dumb  bells, 
Indian  clubs,  wands,  etc.,  etc. — but,  from  experience, 
we  have  learned  that  such  apparatus  is  not  so  well 
adapted  to  the  class  of  boys  assigned  to  this  depart- 
ment as  is  the  system  we  here  present.  The  floor 
space  beneath  the  running  track  will  accommodate 
about  200  pupils  at  a  time. 

The  gymnasium  suit  consists  of  white  duck 
trousers,  sleeveless  knit  shirt,  leather  belt  and  leather- 
soled  canvas  slippers.  A  suit  is  furnished  each  pupil 
assigned  to  the  gymnasium.  This  su:t  is  worn  only 
during  class  work,  and  is  kept  in  an  individual  com- 
partment in  the  gymnasium  lockers.  All  such  apparel 
is  numbered  so  that  each  boy  retains  his  own  suit  as 
long  as  he  stays  in  the  gymnasium,  and  each  boy  is 
held  responsible  for  the  condition  of  his  individual 
outfit. 


6  NEW  YORK  STATE  REFORMATORY 

There  are  two  classes  held  in  the  gymnasium 
each  day.  The  morning  class,  which  is  in  session 
from  7:30  to  10  o'clock,  is  composed,  on  an  average, 
of  about  100  boys;  the  afternoon  class,  which  is  in 
session  from  12:30  to  3  o'clock,  has  an  attendance  of 
from  40  to  50  boys.  On  Saturday  ai  ternoons  both  the 
A.  M.  and  the  P.  M.  classes  meet  in  session  for  about 
an  hour's  drill,  between  one  and  two  o'clock. 

Each  member  of  the  physical  culture  classes  is 
assigned  to  the  gymnasium  for  some  specific  reason, 
—such  as:  weak  chest,  weak  lungs,  weak  heart,  round 
or  stooped  shoulders,  general  physical  or  mental 
debility,  and  other  kindred  defects  and  ailments— and, 
while  all  boys  take  the  same  exercises,  each  boy  is 
taught  to  make  the  degree  of  exertion  to  fit  his  own 
powers  of  endurance.  In  support  of  the  effective- 
ness of  this  method  of  teaching,  I  could  cite  many 
cases  where  boys,  who,  at  the  time  they  began  the 
class  work,  were  unable  to  run  once  around  the  hall 
without  having  severe  pains  in  the  region  of  the  heart 
or  a  painful  shortness  of  breath,  yet  who,  after  a  few 
months  of  diligent  training,  could  run  a  mile  or  more 
at  a  fairly  good  rate  of  speed  with  ease  and  without 
these  symptoms  of  weakness  showing  at  all.  How- 
ever, the  individual  is  never  allowed  to  go  to  the  limit 
of  his  powers — each  boy  is  taught  to  stop  before  the 
danger  point  is  reached. 

After  the  members  of  the  class  have  prepared 
themselves  for  the  exercises,  they  assemble  on  the 
floor  of  the  gymnasium  proper  and  are  aUoted  places 
in  such  a  manner  that  will  give  each  pupil  the  greatest 
possible  amount  of  space.  At  command  of  the  class 
leader,  the  piano  sounds  the  signal  for  all  to  begin  a 
set  of  exercises  in  unison  with  the  leader  and  in  time 
with  the  music,  which  is  arranged  to  fit  each  exercise 
of  the  set.  After  the  ending  of  a  set,  which  requires 
from  six  to  twenty  minutes,  a  short  rest  is  had  and 


SYSTEM  OF   PHYSICAL  CULTURE  T 

then  another  set  is  taken  up  in  the  same  manner, 
which  is  followed  by  another  rest  and  then  another 
set  of  exercises  in  turn  until  the  alloted  time  for  the 
session  is  consumed. 

After  each  session  of  exercises  the  class  is  given 
a  hot  shower  bath,  which  is  followed  by  a  cold 
plunge  in  the  swimming  pool  for  those  boys  who  are 
in  a  condition  to  go  into  the  cold  water.  The  work  is 
done  by  the  class  in  a  systematic  and  well  established 
manner. 

The  bulk  of  the  individual  instructing  work  is 
performed  by  a  corps  of  inmate  instructors  selected 
by  the  director  of  the  gymnasium  for  this  purpose 
and  to  assist  in  perserving  order  and  discipline  in  the 
class.  This  method  encourages  those  who  would  be- 
come instructors,  and  at  the  same  time  inculcates 
a  respect  for  authority  in  the  other  members  of  the 
class. 

In  conduction  with  these  methods  of  instructing, 
the  director  of  the  gymnasium  lectures  to  the  classes 
on  physical  hygiene,  from  large  charts  representing 
the  structure  of  our  bodies;  moral  talks  are  also  given 
for  the  purpose  of  stimulating  the  more  noble  traits 
of  character  in  the  individual  members  of  the  class; 
and,  last,  but  not  least,  the  great  value  of  time,  and 
the  best  method  of  putting  it  to  use,  is  constantly 
kept  before  the  minds  of  each  and  every  member  of 
the  gymnasium. 

The  great  ends  sought  in  this  work  are:  health  of 
body  and  mind,  self-control,  and  an  ambition,  on  the 
part  of  each  boy,  to  "make  good",  here  and  in  his 
after  life. 


8  NEW  YORK  STATE  REFORMATORY 

INTRODUCTORY  REMARKS 

This  sy stern  of  exercises  has  been  largely  adapted 
from  "The  Ralston  System  of  Physical  Culture",  and 
is  fundamentally  the  same  as  that  taught  at  the 
Ralston  University  of  Expression,  Washington,  D.  C., 
(to  which  school  due  credit  is  here  rendered).  Many 
changes  have  been  effected  for  the  purpose  of  fitting 
it  perfectly  to  the  conditions  and  needs  of  institutional 
work — the  great  purpose  being  to  establish  a  healthy 
body  within  which  may  dwell  a  normal  mind,  that  by 
and  through  both  a  mure  wholesome  character  may 
be  developed. 

The  great  success  attending  our  efforts  is  attested 
by  the  thousands  of  boys,  who,  passing  through  this 
course  of  training  in  the  gymnasium,  have  shown  the 
prtfer  and  ability  t3  "make  gDai"  in  after  lif  3. 

All  that  these  boys  have  done  in  self-improvement 
you  can  likewise  do  if  you  only  make  up  your  mind 
that  you  will,  and  then  stick  to  that  one  resolution 
until  you  have  reached  the  goal;  but,  first  of  all,  you 
must  desire  self-improvement;  then,  to  make  this 
desire  effective,  you  must  thoroughly  understand  the 
course  you  are  to  pursue,  and  finally,  you  must  carry 
out  such  a  course,  through  all  its  exacting  detail,  to 
the  end. 

The  exercises  hereinafter  explained  are  arranged 
in  such  a  manner  that  one  division  of  the  body  after 
another  is  brought  into  action  until  the  entire  struc- 
ture has  been  uniformly  employed.  Not  only  are  the 
muscles  developed  but  also  the  eye,  by  observing  the 
leader;  the  ear,  by  following  the  time,  or  counts,  and, 
finally,  the  will  which  gradually  gains  perfect  control 
over  the  actions  of  the  mind  by  a  regular  and  constant 
shifting  of  the  movements  of  the  body  in  harmony 
with  the  thoughts  passing  through  the  brain— such  as: 
"How  should  I  do  this  exercise?"  "How  many  counts 
must  I  do  in  all?"  "How  many  have  I  done?"  "How 


o 

0. 
R> 

c, 

(6 

5* 


S  b- 

*•  ^ 

•*  o4 

" 


to 


o'  c 


3  S 
n>  o 
a  a 


Is 


1* 

o 

b- 


SYSTEM  OF   PHYSICAL  CULTURE  9 

many  must  I  yet  do?"  "What  exercise  follows  this 
one?"  and  so  on  throughout  the  entire  lesson. 

As  the  quality  of  the  results  obtained  through  sys- 
tematic exercising  depends  largely  upon  the  manner 
in  which  the  individual  enters  into  the  training — an 
exercise  of  the  greatest  worthiness  losing  some,  if 
not  practically  all,  of  its  value  through  careless  exe- 
cution on  the  part  of  the  individual, — I  feel  it  encum- 
bent  upon  me  to  do  all  in  my  power  to  get  each  pupil 
properly  started  in  this  coarse  of  training. 

To  oegin  with,  each  set  of  exercises  is  here  ar- 
ranged with  the  intention  that  the  entire  set  shall 
constitute  ONE  EXTENSIVE  EXERCISE  by  causing 
a  continuous  change  of  action  from  the  beginning  to 
the  end  of  each  set;  and,  with  that  end  in  view,  the 
body  attitudes,  or  positions,  which  connect  one  exer- 
cise with  its  successor,  have  been  reduced  to  two  in 
number  to  be  known  hereafter  as,  "first"  position 
;and  "second"  position,  and  which  may  be  explained 
thus: 

"FIRST"  POSITION:— Stand  erect,  the  legs 
straight;  the  heels  and  knees  touching;  the  weight 
placed  well  forward  on  the  balls  of  the  feet;  the  toes 
spread  some  six  or  eight  inches  apart;  the  chest  well  up 
and  held  fully  expanded  (this  act  alone  strengthening 
many  of  the  muscles  in  the  most  vitual  part  of  the 
body);  the  front  walls  of  the  abdomen  raised  and 
drawn  inward  as  much  as  possible  (this  is  another 
very  important  feature,  for  it  strengthens  to  a  great 
<  extent  the  muscles  that  help  to  eliminate  much  of  the 
effete  matter  of  the  body) ;  hold  the  head  up,  the  chin 
on  a  level  and  drawn  back  into  the  neck  somewhat; 
and  press  the  hands  firmly  against  the  waist  while 
they  rest  upon  the  hips — all  these  being  a  bit  exagger- 
:  ated  without  too  much  stiffness  in  the  attitude,  remem- 
bering that  this  is  as  much  of  an  exercise  as  any  in 
the  regular  sets: 


10  NEW  YORK  STATE  REFORMATORY 

"S  E  c  o  N  D"  P  o  s  I T I  o  N:— This  position  is  exact- 
ly the  same  as  "first"  position,  with  the  exception 
that  the  arms  hang  naturally  from  the  shoulders,  in- 
stead of  the  hands  resting  upon  the  hips. 

The  careful  observation  of  these  general  directions 
and  the  putting  of  them  into  use— with  exagger- 
ations removed— while  working  and  playing  as  well 
as  while  exercising,  will  prove  very  beneficial  to  the 
health  of  the  individual. 

Now  that  you  have  the  exercising  positions,  you 
are  to  bear  in  mind  a  few  explanations  as  to  how  you 
exercise,  in  order  to  reach  the  best  results  in  the 
quickest  possible  time: 

The  one  thing  that  excites  and  develops  the 
energy — no  one  knowing  just  what  that  energy  really 
is— in  the  body,  is  an  action  on  the  part  of  the  muscles 
whicty  we  call  "tension";  therefore,  we  should  pay 
some  attention  to  this  conditior  while  performing  our 
exercises — a  few  proper  tensions  of  the  muscles, 
especially  after  they  are  once  properly  developed, 
doing  more  good  than  long-extended  movement.  We 
find  from  experience  that  this  tensing  of  the  muscles 
should  take  place  on  the  strong  impulse  of  each  of  the 
most  important  counts  of  the  exercise,  and  just 
before  this  impulse  the  muscle  should  be  as  limp  as 
the  circumstances  will  permit;  however,  I  would 
strongly  advise  that  you  avoid  going  to  extremes  in 
these  tensing  acts,  both  as  to  the  degree  of  effort  put 
forth  and  as  to  the  duration  of  the  same— bearing  in 
mind  that  it  is  the  conscious  and  pre-determined  power 
of  the  will  over  the  muscles  in  their  acts  of  tensing 
and  relaxing  which  really  count  the  most  in  the  end. 

My  space  here  is  too  limited  to  go  further  into 

these  matters,  so  I  consign  the  book  to  your  personal 

use  with  the  hope  that  you  will  enter  into  the  spirit 

of  its  teachings  and  reap  a  bountiful  reward  therefrom.. 

WALTER  D.  TAYLOR,  B.  E. 


"/ '  irst  Position" 


Individual  Instructions 


SYSTEM  OE    PHYSICAL  CULTURE  11 

THE    RELATION    OF 
PHYSICAL  CULTURE  AND  REFORMATION 

The  necessity  of  physical  culture  in  the  develop- 
ment, both  physical  and  mental,  of  the  delinquent  has 
b?en  recognized  at  this  institution  for  nearly  thirty 
years.  In  the  summer  of  1886  the  close  relationship 
existing  between  corporal  conditions  and  mental 
operations  and  conduct  was  recognized,  and  the  appli- 
cation of  physical  education  to  the  reformation  of 
inmates  was  begun.  Four  years  later  the  gymnasium 
was  built  and  men  regularly  assigned  there,  who  had 
been  selected  for  this  training  after  examination  by 
the  physician.  Since  that  time  this  department  has 
been  in  active  operation  and  nearly  fifty  per  cent,  of 
the  men  who  have  been  sent  here  have  received 
physical  training  and  treatment. 

For  many  years  we  used  the  usual  gymnasium 
apparatus  for  the  development  of  the  men.  While 
this  was  to  some  extent  successful,  it  gave  in  many 
instances  a  more  localized  development  than  was 
desired  and  tended  to  produce  the  athlete  rather  than 
the  uniform  development  that  we  desired.  Our  in- 
tention has  been  always  to  secure  a  normal  condition 
of  health  and  a  uniform  development  of  the  muscles 
without  attempting  to  foster  athleticism.  With  this 
purpose  in  mind,  some  eight  years  ago,  we  changed  the 
system  of  exercises  and  used  exclusively  free  hand 
work  without  the  use  of  any  apparatus  whatsoever, 
excluding  even  wands,  dumb  bells,  and  clubs.  While 
this  was  at  first  in  the  nature  of  an  experiment,  we 
are  gratified  to  acknowledge  that  it  has  proven  far 
superior  to  the  old  methods.  With  this  new  system, 
which  is  described  in  detail  in  this  volume,  we  have 
secured  an  excellent  development  of  the  muscles  and, 
in  conjunction  with  this,  have  succeeded  in  securing 
considerable  improvement  in  those  who  are  mentally 
retarded.  These  exercises,  conducted  as  they  are 


12  NEW  YORK  STATE  REFORMATORY 

with  music,  a  distinct  selection  for  each  series  of  ex- 
ercises, demand  the  attention  of  both  the  eye  and  the 
ear.  The  movements  are  executed  in  time  with  the 
music  and  are  repeated  until  the  cadence  is  perfect. 
This  method  improves  co-ordination  in  the  retarded 
ones  and  secures  a  mental  awakening  that  is  extremely 
gratifying.  We  can  develop  certain  functions  of  the 
brain  by  movements  of  parts  of  the  body,  and  these 
exercises  through  this  channel  have  accomplished 
excellent  results  for  many  of  the  pupils.  In  addition 
to  the  above  advantages  this  system  as  taught  here 
can  be  practiced  by  the  pupil  in  after  life  without  any 
special  preparation,  without  apparatus,  without  gym- 
nasium and  without  an  instructor.  Arising  in  the 
morning,  he  can  devote  five  or  ten  minutes  to  this 
work  and  maintain  an  excellent  condition  of  body  and 
mind.  Moreover,  this  system  has  not  produced  the 
over-development  that  we  frequently  experienced  in  the 
use  of  apparatus.  The  pupil  who  is  over-developed 
and  "goes  stale",  has  in  many  cases  suffered  greater 
harm  than  had  he  never  indulged  in  physical  culture. 
Especially  is  this  true  if  he  has  acquired  an  hypertro- 
phied  heart.  His  muscles  may  become  flabby  and  he 
may  lose  his  muscular  development  but  he  will  not  be 
able  to  rid  himself  of  this  over-development,  which 
will  remain  a  severe  handicap  in  the  future  and  may 
even  be  a  menace  to  his  health. 

Statistics  gathered  from  many  sources  demon- 
strate clearly  that  the  delinquent  is  physically,  men- 
tally, and  morally  below  par.  It  therefore  seems 
unnecessary  to  indicate  that  an  attempt  must  be  made 
to  correct  these  shortcomings  before  the  lad  can  be 
expected  to  hold  his  place  in  society  and  to  maintain 
himself  in  the  industrial  strife.  Normal  strength, 
vitality,  indurance,  and  average  mentality  are  but  the 
rightful  heritage  of  every  bov.  Unfortunately,  with 
a  large  proportion  of  the  reformatory  pupils,  nature 


SYSTEM  OF   PHYSICAL  CULTURE  13' 

has  dealt  unfairly.  It  is  the  duty  of  reformative 
institutions  to  correct  so  far  as  possible  all  physical 
and  mental  defects  of  the  inmates,  and  where  this  is 
neglected,  the  authorities  come  far  from  fulfilling  their 
duties  and  obligations.  We  do  not  believe  that  the 
correction  of  physical  and  mental  defects  will  prevent 
crime,  yet  we  do  believe  that  to  have  a  fair  chance  in 
life,  a  boy  should  be  free  from  defects  both  physical 
and  mental. 

In  comparing  the  reformatory  inmate  with  the 
Amherst  college  student  of  twenty-one  years  of  ager 
the  reformatory  inmate  is  below  the  Amherst  stu- 
dent's average  ten  pounds,  according  to  the  usual  life 
insurance  tables  of  weight  proportion,  to  height.  He 
falls  below  the  Amherst  student  of  twenty  one  years, 
3.3  inches  in  height.  He  is  also  below  him,  fifty- 
six  cubic  inches  in  lung  capacity.  In  strength  of 
chest,  he  falls  short  twenty  pounds,  but  reaches  the 
college  man  in  strength  of  legs,  and  is  below  him 
thirty-two  pounds,  in  strength  of  back.  In  strength 
of  arms  the  college  man  has  the  advantage  by  two 
dips.  Compared  with  the  Wellesley  college  students,, 
(women)  of  twenty-one,  he  is  within  one  pound  of 
weight  and  falls  short  in  height  1.7  inches.  In. 
lung  capacity  he  is  a  trifle  stronger,  blowing  thirteen 
cubic  inches  more.  In  strength  of  chest  he  is  only 
nine  pounds  stronger  and  superior,  naturdly,  in 
strength  of  back  and  legs.  Comparing  the  average 
reformatory  man  with  the  average  student  of  twenty- 
one  years  of  age  of  Amherst  and  Wellesley  (women) 
colleges,  it  appears  that  in  weight,  lung  capacity  and 
strength  of  chest,  he  more  nearly  approaches  the 
average  of  the  Wellesley  student,  but  is  inferior  to 
the  Amherst  man  in  lung  capacity,  strength  of  chest 
and  back.  The  above  comparisons  are  based  upon 
tables  of  measurements  according  to  age  prepared  at 
Amherst  and  Wellesley. 


14  NEW  YORK  STATE  REFORMATORY 

The  following  tables  are  also  of  interest  and 
substantiate  preceding  statements. 

University  of  N.  Y.  State 

Pennsylvania  Harvaid  Reformatory 

Av.  Height..    .  67.4  in.  67.8  in.  65  in. 

Av.  Weight  ...  132      Ibs.  135  .  5  Ibs.  130  Ibs. 

Av.  Leg  lift  ...  540     Ibs.  485     Ibs.  310  Ibs. 

Av.  Grip  ......  92.  5  Ibs.  80  Ibs. 

Av.  Lung  Cap.  250      cu.  in.  232      cu.  in.  185  cu.  in. 

It  would  seem  that  the  above  clearly  demonstrates 
the  impaired  physical  condition  of  the  delinquent. 
Similar  observations  concerning  the  mental  condition 
of  the  delinquent  have  shown  from  twenty-five  to 
forty  per  cent,  of  the  inmates  of  prisons  andreforma- 
atories  are  mentally  defective.  The  following  sta- 
tistics illustrate  the  number  considered  defective  in 
different  institutions: 

INSTITUTION 


N.  Y.  State  Reformatory,    Elmira  .................  about        37 


N.  J.  State  Reformatory,    Rah  way  ................  33 

N.  Y.  Reformatory  for  Women,  Bedford  ..........  37 

Mass.  Industrial  School  for  Girls,  Lancaster  ........  50 

Maryland  Ind.,  School  for  Girls,  Baltimore  ........  .  60 

N.  J.  State  Home  for  Girls,  Trenton.  .  .  ............  33 

Illinois  State  School  for  Boys,  St.  Charles  ..........  20 


The  result  of  our  system  as  demonstrated  by  its 
effects  upon  these  retarded  inmates  has  been  excellent. 
Practically  all  of  those  sent  to  the  gymnasium  for 
mental  quickening  have  shown  improvement.  In 
many  instances  this  has  been  of  such  character  as 
would  seem  incredible.  Some  of  the  illustrations  in 
this  volume,  showing  the  boys  before  and  after  train- 
ing, demonstrate  in  a  striking  manner  the  improve- 
ment that  has  taken  place.  Lads  who  were  dull,  stupid 
and  apathetic,  and  who  showed  this  in  their  facial 
expression,  after  a  few  months  of  training  show  a 
mental  awakening  that  is  remarkable.  Of  course  it  is 
impossible  to  improve  all,  and  the  mental  progress 
and  improvement  made  depend  entirely  upon  'the 
quality  of  material  upon  which  we  work.  We  cannot 


SYSTEM  OF   PHYSICAL  CULTURE  15 

-give  brains  to  those  to  whom  nature  has  denied  their 
full  share,  but  where  th^re  is  material  of  such  quality 
that  it  can  be  improved,  the  result  cannot  be  denied. 
Physical  culture  has  here  secured  a  permanent 
place  in  the  curriculum.  Through  it  we  do  not  expect 
to  accomplish  the  impossible.  It  is  rather  to  be 
considered  one  of  the  important  factors  by  which  we 
hope  to  so  prepare  the  delinquent  that  he  may  become 
strong  in  body  and  in  mind.  We  know  that  after  the 
training  received  in  this  department  he  will  be  better 
fitted  to  do  his  work  both  here  and  in  civil  life  in  a 
more  thorough  and  satisfactory  manner.  No  mental 
or  industrial  instruction  that  we  could  impart  would 
give  the  inmate  the  special  training  that  is  acquired 
through  these  gymnastic  exercises.  Asa  reformative 
agent  it  is  as  necessary  a3  any  other  single  factor  in 
the  treatment  of  the  delinquent. 

FRANK  L.  CHRISTIAN,  M.  D. 


16  NEW  YORK  STATE  REFORMATORY 

CLEAN    LIVING 

By  JOHN  R.  HARDING,  M.  D. 
Physician  to  the  New  York  State  Reformatory 

Any  boy  who  attains  success  in  life  must  be 
physically  healthy,  mentally  well  disciplined,  socially 
clean,  and  of  good  moral  character— anything  short  of 
this  constitutes  a  defect  that  will  limit  him  in  his  life 
work.  Accordingly,  an  attempt  will  be  made  here  to 
discuss  our  subject  from  a  physical,  a  mental,  a 
social,  and  a  moral  point  of  view. 

Let  us  first  look  at  the  physical 

PHYSICAL  sjde  of  life       From    thig   view_ 

point  we  are  closely  allied  with  the  lower  animals; 
with  the  same  bones,  muscles,  nerves  and  bloodvessels 
as  we  find  in  them.  In  order  that  we  may  keep  our 
bodies  nourished  it  is  necessary  that  we  should  eat, 
drink  and  sleep  as  do  the  animals.  The  Creator  has 
also  given  us  sexual  instincts,  similar  to  those  pos- 
sessed by  them,  so  that  we  may  reproduce  our  kind. 

But  here  the  direct  analogy  ceases.  The  young 
animal  usually  leads  a  clean  and  regular  life.  He  has 
little  if  any  reasoning  power,  but  obeys  his  instincts 
and  thus  controls  his  appetites  and  passions  exactly 
as  nature  intended  that  he  should.  The  boy,  on  the 
contrary,  is  actuated  by  different  motives.  Nature 
has  not  made  him  a  slave  to  blind  instinct;  he  has  been 
endowed  with  intelligence,  and  is  free  to  decide  for 
himself.  Unhappily,  he  does  not  always  choose 
wisely. 

Wh :  n  he  becomes  old  enough  to  attend  school  he 
meets  all  classes  of  boys,  some  of  whom  tell  him  of 
the  vices  and  dissipations  of  the  lower  world.  In  this 
way  many  boys  get  into  bad  habits  before  they  know 
the  danger  they  are  in.  But  the  boy  who  has  a  wise 
father  to  tell  him  the  truth  and  guide  him  during  his 


SYSTEM  OF   PHYSICAL  CULTURE  17 

earlier  years  will  be  prepared  to  control  his  passions 
and  appetites  when  temptations  come  to  him. 

The  sexual  instinct  is  the  strongest  force  in  our 
physical  nature.  As  in  all  nature,  so  in  man  is  this 
force  made  attractive  solely  that  the  race  may  be  per- 
petuated. Every  boy  carries  within  his  body  the  life 
and  well-being  of  his  future  children.  This  human 
seed  has  also  very  much  to  do  with  the  boy's  own 
health  and  happiness.  It  has  not  been  placed  there 
just  as  a  means  of  selfish  pleasure.  Nowhere  in 
nature  has  any  provision  been  made  for  sexual 
intercourse  except  in  wedlock,  and  for  the  purpose 
of  propagating  the  species:  it  is  life's  fortune. 

The  boy  who  abuses  himself  squanders  life's 
fortune.  After  the  habit  is  once  formed  it  is  very 
difficult  to  break  up.  Self-abuse  makes  the  sexual 
organs  weak  and  excitable,  and  the  face  covered  with 
pimples  and  blackheads.  Don't  say:  "It  has  never 
hurt  me  yet."  Later  in  life,  when  the  man  with 
clean  habits  is  strong  and  happy,  the  one  who  has 
masturbated  will  find  himself  broken  down  in  health. 
But  this  is  not  all,  his  children  will  invariably  be  weak 
and  degenerate,  and  will  show  natural  tendencies 
toward  crime  and  dissipation.  Nature  will  surely 
exact  her  tribute  sooner  or  later  from  him  who  vio- 
lates this  law. 

Venereal  disease  is  a  curse  upon  human  society. 
It  affects  not  only  the  guilty  individual,  but  also  brings 
disease  and  suffering  upon  his  family  and  children. 
It  destroys  the  sexual  organs  and  thus  strikes  at  the 
very  sources  of  life  itself. 


Gonorrhoea  mW  be  "stopped"  but  it  is  not 

so  easily  cured.     It  really  kills 

one  in  every  200  of  its  victims;    it    cripples  one  in 
every  100;  it  often  destroys  the  testicles,  and  brings 


18  NEW  YORK  STATE  REFORMATORY 

loss  of  manhood;  it  causes  many  cases  of  gonorrhceal 
rheumatism,  varicocele,  stricture,  and  broken  health. 
It  may  break  out  suddenly,  years  after  it  has  stopped 
discharging.  The  man  who  says  "gonorrhoea  is  no 
more  serious  than  a  hard  cold"  is  a  fool. 

5     hilis  is  still  more  serious  for  it  enters 

the  blood.       Anyone   using  a 

drinking  cup,  a  towel,  or  a  pipe  in  common  with  a  syphi- 
litic person  may  catch  the  disease.  One  can  never 
be  sure  of  an  absolute  cure,  for  the  disease  often  shows 
itself  years  later  in  the  form  of  paralysis  or  insanity. 
Syphilis  is  a  loathsome  disease.  It  shortens  life  and 
destroys  its  victim,  physically,  mentally,  and  morally. 
If  you  have  had  it,  your  children  will  inherit  it;  thus 
you  will  be  the  means  of  destroying  the  health  and 
ruining  the  lives  of  those  dearest  to  you. 

Bathing  ^  ought  not  to  be  necessary  to 

go  into  detail  here  concerning 

the  advantages  of  frequent  bathing.  The  modern 
bath  is  not  only  a  luxury  but  a  necessity.  The  pores  of 
the  skin  are  like  tiny  sewers  that  bring  up  their  waste 
matter  and  deposit  it  upon  the  surface  of  the  body. 
When  the  bath  is  neglected  this  waste  matter  accumu- 
lates, decays,  and  smells  badly.  The  unclean  person 
with  a  bad  odor  about  him  is  always  most  repulsive. 

Pure   Air  ^  *s  a^so  n^n^  necessary  that 

we  breathe  pure  air,  especially 

at  night.  During  sleep,  nature  stores  up  energy  for 
the  next  day's  work.  Each  inspiration  we  take 
brings  oxygen  to  the  blood,  and  the  return  expiration 
carries  off  poisonous  gases.  Many  ignorant  people 
sleep  with  their  windows  and  doors  all  closed  at  night; 
and  some  even  cover  over  their  heads  with  the  bed- 
ding. The  boy  who  always  sleeps  with  his  head  under 
cover  breathes  the  same  air  over  and  over.  He  is 
sure  to  die  of  consumption  sooner  or  later. 


SYSTEM  OF   PHYSICAL  CULTURE  19 

Constipation  is  another  common  evil.     It  is 

usually  due  to  careless  neglect 

of  the  calls  of  nature.  The  stools  are  poisonous. 
When  the  bowels  do  not  move  regularly,  the  poisons 
are  reabsorbed  into  the  blood,  and  the  health  soon 
fails  in  consequence.  If  too  long  neglected  the  hard 
part  of  the  stool  causes  piles  and  sometimes  appendi- 
citis. To  be  healthy  the  bowels  must  be  kept 
regular. 

IT-  of  life  is  equally,  if  not  more 

THE  MENTAL  SIDE     impOrtant>  than  the  physical. 

Man's  mentality  distinguishes  him  from  the  lower 
animals  and  gives  him  his  commanding  place  in  life. 
Unlike  the  latter,  he  is  able  to  think,  feel,  and  act  for 
himself.  Every  man  thus  may  become  King  of  his 
own  realm. 

Many  long  years  of  a  boy's  life  must  be  given 
to  education  in  order  to  train  him  to  think  and  act 
wisely;  for  we  really  live  in  our  thoughts:  "As  a 
man  thinketh,  so  is  he."  We  all  have  good  thoughts 
and  bad  thoughts.  But  the  thoughts  that  are  held 
continually  in  the  mind  eventually  make  us  what  we 
are.  They  determine  our  character.  The  boy  who 
harbors  dishonest  thoughts  will  steal  at  the  first  good 
opportunity;  and  he  who  entertains  licentious  thoughts 
will  eventually  become  a  libertine. 

The  Will-Porter  is  the  foi>Ce  that  enables  us   to 

choose  what  we  will  think  and 

how  we  will  act.  By  keeping  our  thoughts  pure  and 
honest  we  can  "win  out".  Even  though  we  have 
fallen,  we  may  rise  again  if  we  will  to  do  so.  This  is  the 
Dower  that  moulds  and  shapes  our  lives.  If  the  will- 
power is  brought  into  operation  in  time,  and  is  wisely 
directed  there  is,  as  a  rule,  no  environment  and  no  evil 
habit  or  passion  so  strong  that  it  may  not  be  gradually 
overcome.  It  is  the  will  that  makes  the  differ- 


20  NEW  YORK  STATE  REFORMATORY 

ence—  and  '  'where  there's  a  will  there's  away."  This 
is  the  one  great  power  that  the  Creator  has  commit- 
ted into  our  hands. 

Let  every  boy  then  decide  upon  a  clean,  manly 
life  and  then  like  a  hero,  say:  "So  help  me,  God,  I  will 
do  it  or  die." 


Judgment  part  °^  ^ne  mm^  that 

enables  us  to  decide  just  what 
it  is  best  for  us  to  do. 

The  boy  who  has  thought  out  and  decided  upon 
a  clean  life  will  be  ready  for  temptation  when  it  comes 
to  him.  Moreover,  his  character  will  have  been  formed 
by  the  time  he  is  twenty  years  of  age.  The  motive 
for  every  act  of  later  life  will  have  then  been  thought 
out  and  his  future  career  determined.  "All  of  life's 
great  battles  have  been  fought  in  the  boy's  own  mind 
by  the  time  he  is  twenty." 

Thus  life  does  not  begin  when  we  become  of 
age;  its  foundations  are  laid  during  youth. 

Most  great  men  have  started  from  very  humble 
beginnings.  They  have  raised  themselves  step  by  step, 
thru  persistent  effort  and  rigid  self-denial,  to  places 
of  honor.  There  are  marvelous  possibilities  within 
the  reach  of  every  boy  who  is  willing  to  pay  the  price 
of  hard  work  and  self-denial. 

But  a  complete  control  of  all  our  thoughts  and 
motives  is  of  even  greater  importance.  Without  such 
control  we  are,  like  a  ship  at  sea  without  rudder  or 
compass,  completely  at  the  mercy  of  our  appetites  and 
passions. 

Hi*  The   normal  man    is   a*  social 

THE  SOCIAL  SIDE  creature.  But  out  of  the 
thousands  of  people  he  has  met,  only  a  very  few  have 
been  selected  as  his  real  friends.  The  basis  for  this 
selection  is  his  love  for  them.  We  each  have  friends 
of  our  own  sex  whom  we  love  but  all  real  love  is 


SYSTEM  OF   PHYSICAL  CULTURE  21 

founded  upon  the  sexual  attraction  between  male  and 
female. 

Every  boy's  first  love  is  a  pure  love  for  his  mother. 
A  little  later,  in  his  relations  with  his  sister  and 
playmates,  this  love  developes  into  chivalry;  and  the 
boy  learns  to  respect  and  defend  the  opposite  sex. 
The  young  man  with  a  clean  mind  never  ceases  to  look 
upon  woman  in  general  with  virtuous  respect.  He  is 
always  ready  to  defend  the  honor  and  chastity  of 
other  boys'  sisters  as  loyally  as  he  would  that  of  his 
own  sister.  To  such  a  man  womanhood  reveals  the 
wealth  and  beauty  of  its  nature. 

But  it  is  utterly  impossible  for  any  boy  to  as- 
sociate with  loose  women  or  prostitutes,  and  still  retain 
his  honor  and  self-respect.  He  thereby  not  only  sacri- 
fices his  own  virtue,  but  also  destroys  his  capacity 
for  winning  and  loving  a  pure  woman.  Later  he  will 
awake  to  the  fact  that  he  no  longer  enjoys  the  friend- 
ship of  pure  women,  because  he  looks  upon  every 
member  of  the  opposite  sex  as  a  possible  victim  of  his 
lust.  He  is  a  patron  of  the  "social  evil." 

Sooner  or  later  every  prostitute  contracts  ve- 
nereal disease,  and  the  one  who  patronizes  her  is  taking 
desperate  chances.  The  boy  of  clean  habits  always 
keeps  away  from  loose  women  because  he  believes  in 
personal  purity. 

The  clean  young  man  is  a  wise  one.  He  re- 
serves the  whole  force  of  his  love  for  the  woman  of 
his  choice.  "Only  a  pure  man  has  any  right  to  asso- 
ciate with  pure  women,  and  none  but  the  strong  can 
win  her  love." 

Nature  intended  that  every  man  should  love 
and  marry  a  noble  woman.  Let  us  all  will  to  keep  clean 
socially  during  our  youth,  that  we  may  be  ready  one 
day  to  fulfill  our  part  in  Life's  great  plan. 


22  NEW  YORK  STATE  REFORMATORY 

IV'  of    life  relates  to   character ~ 

THE  MORAL  SIDE     Almost    one-third     of    our 

whole  life  is  spent  in  building  this  character  in  order 
that  we  may  be  ready  to  make  the  most  of  that 
which  follows. 

The  boy  who  plays  his  childish  games  honestly, 
and  who  leads  a  clean,  straight  life,  is  laying  the 
foundation  for  a  good  moral  character  when  he  be- 
comes a  man. 

We  all  unconsciously  exert  an  influence  upon 
those  about  us.  This  influence  is  primarily  helpful 
unless  we  have  failed  to  curb  our  appetites  and 
passions.  There  are  great  possibilities  for  good  in 
each  one  of  us.  Now  let  us  look  for  a  moment  at 
some  of  the  influences  that  tend  to  destroy  character, 

Selfishness  *s  an  arnmal  trait,  and  a  defect 

in  any  character.      It  is  the 

most  insidious  evil  that  we  have  to  contend  with. 
Unless  it  is  curbed  in  early  life  it  eventually  domi- 
nates the  whole  personality  and  causes  its  victim  to 
entirely  disregard  the  rights  and  comforts  of  others, 
It  is  the  direct  incentive  for  all  crime.  No 
one  who  thinks  only  of  his  own  interests  and  pleasure 
can  ever  be  strong  or  manly. 

Narcotics  ^e  most  dangerous  enemy  we 

have  is  alcohol.      Every  one 

knows  that  one  "spree"  reduces  the  capacity  for 
labor  for  days  after.  All  prisons  and  insane  asylums 
can  show  the  terrible  effects  of  this  narcotic  poison, 
50%  of  insanity,  and  from  75  to  90%  of  all  crime  is 
traceable  to  the  saloon.  It  also  destroys  the  health, 
weakens  the  mind  and  breakes  down  the  moral 
character.  Half  of  the  idiots  and  epileptics  in  the 
world  have  been  born  in  that  way  because  of 
drunken  parents. 


SYSTEM  OE   PHYSICAL  CULTURE  23 

What  has  been  said  of  alcoholic  liquors  is 
largely  true  of  the  cigarette.  This  evil  is  in  a  class 
by  itself.  It  it  not  the  nicotine  that  is  so  harmful  in 
cigarette  smoking,  but  a  poisonous  gas  that  comes 
from  the  burning  cigarette  wrapper.  This  is  the 
same  kind  of  gas  that  kills  its  victim  in  "coal  gas 
poisoning",  only  in  smaller  quantities. 

It  is  on  account  of  this  gas  in  the  wrapper  that 
boys  who  smoke  cigarettes  are  stunted  in  their 
growth,  and  this  is  also  the  cause  of  the  muddled 
brains  and  the  nervous  hearts  of  those  who  follow  up 
the  habit. 

Weak  moral  character  and  cigarette  smoking 
are  almost  synonymous.  Many  prisoners  have  been 
cigarette  fiends.  A  good  authority  upon  this  subject 
has  declared  that,  "any  boy  who  follows  up  the  ciga- 
rette long  enough  will  eventually  become  a  drunkard, 
a  thief,  or  a  libertine." 

Opium,  Heroin,  and  Cocaine  are  stronger  nar- 
cotics which  destroy  the  mind  and  character  even 
more  rapidly  than  do  alcohol  and  cigarettes.  The 
use  of  these  drugs  soon  leads  to  crime  and  insanity 
in  the  majority  of  cases.  They  destroy  the  will 
power,  and  grip  the  victim  so  tightly  that  he  is 
unable  to  stop  their  use  without  a  great  struggle. 

is  the  direct  cause  °f  many  °f 


Sad  Company 

the  failures  in   life.      Young 

boys  are  especially  influenced  by  their  associates  and 
environment.  They  do  just  what  they  see  the  men 
and  older  boys  do  because  they  want  to  be  manly 
themselves.  Add  to  this  the  boy's  conciousness  that 
he  is  doing  something  questionable,  and  you  have  a 
doubly  strong  incentive  for  him  to  "sow  a  few  wild 
oats"  when  he  is  in  bad  company. 


24  NEW  YORK  STATE  REFORMATORY 

"A  boy  is  known  by  the  company  he  keeps/' 
for  it  is  not  very  long  before  he  becomes  the  same  as 
his  associates. 

It  has  not  been  the  writer's  intention  to 
''preach  at"  those  who  read  this  article,  but  to  try 
and  set  forth  a  few  important  facts  that  may  be  of 
use  to  them  in  life.  Character  building  is  a  difficult 
task.  It  requires  constant  watchfulness,  and  a  close 
adherence  to  the  Golden  Rule.  And  the  young  man 
who  would  build  up  a  good  character  must  lead  a 
clean  life.  He  must  be  truthful  at  all  times,  and  he 
must  always  stand  ready  to  '  'give  the  other  fellow  a 
square  deal." 

And  after  all,  such  a  character  is  worth  work- 
ing for.  When  we  have  kept  ourselves  pure  for  the 
sake  of  our  manly  honor,  for  the  sake  of  the  woman 
who  is  to  be  our  life  long  companion,  for  the  sake  of 
our  children,  and  for  the  good  of  society  in  general 
we  awake  to  the  fact  that  we  are  living  just  as  the 
Creator  intended  that  we  should. 


I 

C/l 

o* 

Q 


SYSTEM  OF    PHYSICAL  CULTURE  25 

FIRST    SET 

Wo.l.  WHOLE-LEG  EXERCISE  March  Time 

' '  Forward    Bending  " 

Take  "first"  position  (heels  and  knees  touching,  toes 
spread  apart  making  an  angle  of  about  ninety  degrees,  weight 
well  forward  on  the  balls  of  the  feet,  chest  up,  shoulders  down, 
abdomen  contracted  as  much  as  possible,  head  erect,  hands 
pressed  firmly  against  the  waist  and  resting  on  the  hips) . 

On  count  ONE  lower  the  entire  body  at  least  six  inches  by 
bending  at  the  knees  and  ankles  only,  keeping  the  hips  straight 
by  tipping  the  head  and  shoulders  backward  as  the  knees  are 
being  bent  and  bringing  the  head  and  shoulders  back  to  position 
as  the  knees  are  being  straightened  on  count  TWO. 

Repeat  counts  one  and  two  on  counts  THREE  and  FOUR, 
FIVE  and  six,  SEVEN  and  EIGHT,  and  so  continue  for  32  counts. 

No.  2.  FOOT  EXERCISE  Waltz  Time 

"Raising  One  Foot" 

Starting  from  the  "first"  position,  as  above  described, 
raise  the  right  foot  as  high  as  possible  on  count  ONE,  while 
holding  it,  the  right  foot,  in  a  perpendicular  position  along-side- 
of-the  left  leg. 

On  count  TWO  lower  the  right  foot  to  its  former  position 
on  the  floor  beside  the  left  foot,  and  raise  it  again  on  count 
THREE,  lower  it  to  the  floor  on  count  FOUR,  and  so  continue 
raising  the  right  foot  as  high  as  possible  on  the  ODD  counts 
and  lower  it  on  the  EVEN  counts  for  eight  beats;  then  raise 
and  lower  the  left  foot  in  the  same  manner  for  eight  beats 
more,  after  which  repeat  the  whole  exercise  with  the  right  and 
left  foot  respectively,  thus  making  32  counts. 

No.  3.  ANKLE  EXERCISE  Common  Time 

"Making  V's" 

Having  finished  the  previous  exercise  in  the  "first"  posi- 
tion, on  count  ONE  raise  the  right  foot  up  about  two  inches,  pass 
it  out  in  front  and  across  until  the  right  foot  is  on  the  left  side 
of  the  left  foot;  in  this  position  bring  the  right  foot  to  the  floor, 
the  toe  of  the  right  slipper  touching  the  toe  of  the  left  slipper, 
heels  spread  as  far  apart  as  possible;  pass  the  weight  to  the 
right  foot  and  on  count  TWO  swing  the  left  foot  backward, 
around,  forward  and  across  until  it  rests  on  the  floor  in  exactly 
the  same  place  and  position  as  before  it  was  moved. 

On  count  THREE  bring  the  right  foot  around  as  you  did 
the  left  on  count  two,  and  on  count  FOUR  repeat  the  same  with 
the  left  foot  and  so  continue  for  32  counts,  coming  to  position 
on  the  last  count. 

No.  4.  KNEE  EXERCISE  Waltz  Time 

"Front   Knee" 

Pass  from  the  former  exercise  to  this  one  of  the  knees  by 
stepping  out  about  thirty-six  inches  directly  to  the  front  with 
the  right  foot  on  count  ONE;  throw  all  the  weight  on  the  right 
knee,  which  should  be  bent  as  much  as  possible;  extend  the  arms 


26  NEW  YORK  STATE  REFORMATORY 

parallel  in  front  on  a  level  with  the  shoulders;  keep  the  body 
erect;  keep  the  left  knee  straight  and  the  left  heel  upon  the 
floor;  and,  on  count  TWO  come  back  to  position— hands  pressed 
against  the  waist  and  resting  on  the  hips,  fingers  to  the  front, 
thumbs  to  the  rear,  heels  and  knees  touching,  toes  spread 
apart,  weight  on  the  balls  of  the  feet,  chest  well  up,  abdomen 
drawn  in,  shoulders  pressed  down  but  not  back,  head  erect. 
Breathe  all  the  air  you  can  in  a  silent  and  controlled  manner. 
Keep  your  mind  upon  the  muscles  which  are  to  be  particularly 
employed. 

On  count  THREE  repeat  count  one,  and  on  count  FOUR 
repeat  count  two.  Continue  in  this  manner,  stepping  out  with 
the  right  foot  on  all  the  ODD  counts  and  back  to  position  on 
all  the  EVEN  counts  for  eight  counts;  after  which, step  out  to  the 
front  with  the  left  foot  for  eight  counts  in  the  same  manner  as  the 
right  was  used  during  the  previous  eight  counts,  but  instead  of 
bringing  the  arms  out  in  front  extend  them  parallel  over  the 
shoulders  perpendicularly,  all  other  motions  being  the  same  as 
above  described  only  that  they  relate  to  the  opposite  side  of  the 
body. 

During  the  THIRD  EIGHT  counts  repeat  the  first  eight 
counts,  and  on  the  FOURTH  EIGHT  counts  repeat  the  second  eight 
counts  thus  making  32  counts3  in  all,  ending  in  "first"  position. 

No.  S.  HIP  EXERCISE  Waltz  Time 

"Foward  Hip" 

On  count  ONE  throw  the  head  and  shoulders  as  far  forward 
and  down  to  the  front  as  you  can,  by  bending  at  the  hips  while 
keeping  the  knees  straight  and  bending  the  waist  as  little  as 
possible;  and,  on  count  TWO  bring  the  head  and  shoulders  up  to 
their  former  position  and  as  far  backward  as  you  can. 

On  count  THREE  repeat  count  one;  and,  on  count  FOUR 
repeat  count  two.  Continue  in  this  manner  for  32  counts;  but, 
at  the  beginning  of  the  second  eight  counts  (the  ninth  count) 
instead  of  keeping  the  hands  in  their  position  on  the  hips,  bring 
them  straight  downward  until  the  fingers  touch  the  floor,  if  you 
can,  without  bending  the  knees;  and  on  count  TWO  of  the  second 
eight,  as  you  come  up  to  position,  while  keeping  the  arms  per- 
fectly straight,  bring  them  parallel  up,  over  the  shoulders  and 
as  far  back  as  you  can  without  straining  yourself. 

On  count  THREE  repeat  count  one  and  on  count  FOUR  re- 
peat count  two,  and  so  continue  with  the  arms  for  eight  counts, 
bringing  the  hands  up  to  their  position  on  the  hips  on  the  eighth 
count,  continuing  the  motion  of  the  body  independent  of  the 
arms  just  as  was  done  during  the  first  eight  counts. 

Repeat  the  first  eight  counts  on  the  THIRD  EIGHT  counts 
and  the  second  eight  counts  on  the  FOURTH  EIGHT  counts,  and 
so  continue  in  this  manner  for  64  counts,  ending  in  the  '  'first" 
position. 

No.  6.  WAIST  EXERCISE  Common  Time 

"Lateral  Waist" 

On  count  ONE  throw  the  head  and  shoulders  as  far  over 
and  down  to  the  right  as  you  can,  by  bending  at  the  waist;  on 
count  TWO  straighten  up  to  position;  on  count  THREE  throw  the 


SYSTEM  OF  PHYSICAL  CULTURE  27 

head  and  shoulders  over  and  down  to  the  left,  bringing  the  body 
to  position  on  count  FOUR. 

Repeat  counts  one,  two,  three  and  four  on  counts  FIVE, 
Six,  SEVEN  and  EIGHT,  coming  to  position  on  the  eighth  count. 

On  count  ONE  of  the  second  eight  repeat  count  one  of  the- 
first  eight,  but  on  count  TWO  of  the  second  eight  instead  of 
stopping  in  an  upright  position  continue  the  motion  of  the  head 
and  shoulders  on,  over  and  down  to  the  left  side. 

On  count  THREE  of  the  second  eight  pass  the  head  and 
shoulders  from  their  position  on  the  left  up,  over  and  down  to 
the  right  side,  and  reverse  the  motion  on  count  FOUR.  Continue 
in  this  manner  for  eight  counts,  coming  to  position  again  at  the 
end  of  the  second  eight. 

Repeat  the  first  eight  during  the  THIRD  EIGHT,  but  instead 
of  starting  toward  the  right,  throw  the  head  and  shoulders  over 
and  down  to  the  left  on  count  ONE,  coming  to  position  on  count 
eight;  and  repeat  the  second  eight  counts  on  the  FOURTH  EIGHT,, 
thus  making  32  counts,  then  repeat  the  entire  exercise  again 
—making  64  counts. 

Keep  the  hands  on  the  hips  throughout  the  64  counts. 

No.  7.  CHEST  EXERCISE  Waltz  Time 

"Breathing" 

This  is  a  VERY  important  exercise,  and  I  would  have 
you  learn  it  thoroughly  and  execute  it  properly;  for,  unless  it  is 
understood,  both  as  to  its  purpose  and  as  to  the  results  sought, 
the  exercise  will  fail  to  produce  the  intended  good. 

To  begin  with,  the  aim  of  this  exercise  is  to  make  the 
chest-frame  flexible,  to  develop  the  lungs  and  to  establish  better 
breath-control;  therefore,  you  must  make  your  MIND  the 
master  while  following  these  directions : 

Having  ended  the  previous  exercise  in  the  "first"  position,, 
on  count  ONE  of  this  "breathing  exercise"  bring  the  hands  up 
until  the  thumbs  are  back  of  and  below  the  arm-pits,  fingers 
forward,  palms  well  back  and  pressed  FIRMLY  against  the 
lower  ribs;  now,  let  about  one-quarter  of  the  air  out  of  the  lungs 
in  a  STEADY  out-going  breath;  on  count  TWO  let  out  another 
quarter  of  the  air  and  press  the  palms  more  firmly  against  the 
ribs;  on  count  THREE  let  out  still  another  quarter  of  the  air  and 
press  still  harder  with  the  palms;  on  count  FOUR  let  out  ALL 
THE  AIR  YOU  CAN  and  press  very  hard  with  the  palms  against 
the  chest— it  being  remembered  that  during  these  four  counts 
the  air  must  pass  from  the  lungs  in  a  steady  stream,  and  must 
be  under  the  absolute  control  of  the  will  at  all  times. 

Now  that  the  lungs  are  comparatively  empty,  you  are 
ready  to  begin  the  second  part  of  the  exercise :  On  count  FIVE,, 
while  still  holding  the  palms  firmly  against  the  chest,  draw  into 
the  lungs  about  one-quarter  of  the  air  which  you  think  they  will 
hold;  on  count  six  draw  in  another  volumn  of  air  equal  to  that 
taken  in  on  count  FIVE;  on  count  SEVEN  take  in  more  air,  as  be- 
fore; on  count  EIGHT  draw  ALL  THE  AIR  YOU  POSSIBLY 
CAN  into  the  lungs  while  holding  the  palms  pressed  firmly 
against  the  ribs— being  sure,  during  counts  five,  six,  seven  and 
eight,  to  breathe  steadily,  smoothly  and  without  noise  from  the 
air  passing  thru  the  nose,  and  *be  sure  to  keep  the  in-going. 


NEW  YORK  STATE  REFORMATORY 

breath  under  the  absolute  control  of  the  will,  as  you  did  the 
out-going  breath  in  the  first  part  of  the  exercise. 

To  help  you,  the  instructor  will  raise  his  hand  high  above 
his  head,  in  the  very  beginning  of  the  exercise,  and  will  gradu- 
ally lower  it  during  the  first  part— bringing  it  as  low  as  possible 
down  by  his  side  at  the  end  of  count  four,  this  being  a  signal 
for  you  to  empty  the  lungs;  and  he  will  gradually  raise  his 
hand  during  the  second  part  of  the  exercise,  bringing  it  to  a 
position  high  above  his  head  at  the  end  of  count  eight,  this 
being  a  signal  for  you  to  fill  the  lungs. 

Repeat  this  exercise  four  times,  thus  making  32  counts. 

Do  this  exercise  as  often  as  you  have  an  opportunity,  being 
sure  to  hold  the  body  in  the  "first"  position— with  the  exception 
of  the  hands— and  follow  all  other  directions  as  closely  as 
possible. 

Come  to    "first"  position  on  the  last  count. 

No.  8.  SHOULDER  EXERCISE  March  Time 

"Raising  Shoulders" 

On  count  ONE  of  this  exercise  bring  the  right  hand  straight 
down,  from  its  position  on  the  hips,  until  the  right  arm  is 
straight;  clench  the  right  fist  tightly;  raise  the  right  shoulder  as 
high  as  you  can,  while  the  other  arm  and  shoulder  are  entirely 
inactive  and  all  other  parts  of  the  body  held  in  "first"  position. 

On  count  TWO  lower  the  right  shoulder  by  shoving  the 
right  arm  downward  in  the  manner  of  a  straight,  stiff  punch, 
burying  the  shoulder  as  deeply  in  the  chest  as  you  can,  by  keep- 
ing the  chest  well  up. 

On  count  THREE  repeat  count  one  and  shove  the  shoulder 
down  again  on  count  FOUR. 

Continue  in  this  manner  with  the  right  shoulder  for  eight 
counts;  and,  while  the  right  arm  and  hand  hang  limply  at  the 
side  use  the  left  shoulder  in  like  manner  for  eight  counts— 
holding  the  mind  intent  upon  the  muscles  that  are  being  exer- 
cised—and come  to  "second"  position,  which  is  the  same  as 
the  "first"  position  with  the  exception  that  in  the  "second"  posi- 
tion the  arms  and  hands  hang  straight  from  the  shoulders 
instead  of  being  bent  and  rest  on  the  hips,  as  they  are  in  the 
"first"  position. 

On  count  ONE  of  the  third  eight  raise  the  right  shoulder 
as  before  described,  and  on  count  TWO,  as  the  right  shoulder  is 
being  lowered  in  the  regular  manner,  raise  the  left  shoulder 
as  before  directed  and  lower  it  and  raise  the  right  shoulder 
again  on  count  THREE,  and  so  continue  raising  and  lowering 
the  shoulders  alternately  for  eight  counts— coming  to  "second" 
position  on  count  eight  by  holding  the  left  shoulder  well  down 
while  bringing  the  right  shoulder  down  on  that  count. 

On  count  ONE  of  the  fourth  eight  raise  both  shoulders  to- 
gether as  high  as  possible  and  lower  them  energetically  together 
on  count  TWO,  raise  them  again  on  count  THREE  and  lower,  as 
before,  on  count  FOUR  ,  and  so  continue  for  eight  counts. 

Repeat  the  exercise  with  the  right,  then  the  left,  then 
alternate  and  then  use  both  together— thus  making  64  counts, 
and  ending  in  the  "second"  position. 


SYSTEM  OF  PHYSICAL  CULTURE  29 

Do  not  forget:  Close  the  hands  tightly,  when  in  motion; 
tense  the  arms,  while  keeping  them  straight;  hold  the  chest  well 
up  and  firmly  set,  when  the  shoulders  are  being  lowered;  raise 
the  shoulders  as  high  as  possible,  and  shove  them  down  with  all 
your  might— especially  after  you  have  had  a  few  days'  training. 

A7o.9.  ARM  EXERCISE  Twostep  Time 

"Revolving  Arm" 

In  passing  from  one  exercise  to  its  successor  you  should 
do  so  without  losing  a  single  count. 

On  count  ONE  of  this  arm  exercise  close  the  right  hand 
tightly  in  the  fist-shape  by  setting  the  ends  of  the  fingers  deeply 
into  the  palm  of  the  hand  and  extending  the  first  joint  of  the 
thumb  over  the  first  and  second  fingers  between  the  second  and 
third  joints;  hold  the  arm  perfectly  straight  and  bring  it  directly 
out  to  the  side  on  a  level  with  the  shoulders,  and  at  the  same  time 
revolve  the  arm  forward  until  the  back  of  the  hand  faces  the 
floor,  if  you  can,  still  holding  the  arm  straight,  directly  to  the 
side  and  on  a  level  with  the  shoulders. 

On  count  TWO  revolve  the  right  arm  in  exactly  the  opposite 
direction  until  the  back  of  the  hand  again  faces  the  floor- 
holding  the  arm  as  though  you  were  boring  with  a  gimlet. 

On  count  THREE  repeat  count  one  and  on  count  FOUR  re- 
peat count  two,  and  continue  in  this  manner  with  the  right  arm 
for  eight  counts— turning  the  arm  as  usual  and  bringing  it  to 
"second"  position  on  the  eighth  count. 

Repeat  the  same  motions  with  the  left  arm  during  the 
following  eight  counts,  and  do  the  same  with  both  arms  for  six- 
teen counts— making  32  counts. 

Repeat  the  entire  exercise  as  above  described— thus  re- 
quiring 64  counts— and  end  in  "second"  position. 

No.  10.  HAND  EXERCISE  Twostep  Time 

"Hand  Closing" 

On  count  ONE  raise  the  right  hand  up  with  the  arm  straight, 
from  its  position  at  the  side,  until  it  is  midway  between  the  hips 
and  on  a  level  with  the  shoulders;  keep  the  arm  straight  and 
hold  the  back  of  the  hand  downward;  close  the  hand  in  the  fist- 
shape  with  a  quick  energetic  motion  as  tightly  as  you  can,  giving 
a  decided  exertion  to  the  muscles  of  the  forearm  at  the  very 
moment  the  hand  closes— remembering  at  all  times  to  hold  the 
body  in  its  proper  position  as  heretofore  described,  and  remem- 
bering also  to  keep  your  mind  and  will  centered  upon  your 
efforts  with  a  feeling  of  pride  in  the  development  which  you 
hope  to  acquire. 

On  count  TWO  open  the  hand  and  spread  the  fingers  as  far 
apart  and  as  far  backward  as  you  can— your  efforts  becoming 
greater  as  the  muscles  grow  stronger. 

On  count  THREE  repeat  count  one  and  on  count  FOUR 
repeat  count  two,  and  so  continue  with  the  right  hand  for  eight 
counts— bringing  the  right  hand  to  the  "second"  position  at  the 
end  of  the  eighth  count. 

During  the  following  eight  counts  repeat  the  same  exer- 
cise, in  the  same  manner,  with  the  left  hand;  after  which,  use 
both  hands  in  unison  for  sixteen  counts  and  then  repeat  the 


30  NEW  YORK  STATE  REFORMATORY 

entire   exercise,    thus    making  64  counts— ending  in  the  ''first" 
position,  hands  on  the  hips. 

No.  11.  NECK  EXERCISE  Waltz  Time 

"Forward  Head" 

While  standing  in  "first"  position,  on  count  ONE  throw 
the  head  forward  until  the  chin  rests  on  the  chest;  on  count  TWO 
bring  the  head  up  and  throw  it  backward  until  the  back  of  the 
head  rests  between  the  shoulders. 

Repeat  counts  one  and  two  on  counts  TRHEE  and  FOUR, 
FIVE  and  six,  SEVEN  and  EIGHT  and  so  continue  for  32  counts. 

In  doing  this  exercise  hold  the  muscles  of  the  neck  tense 
on  the  strong  part  of  the  count,  and  hold  the  body  erect. 

No.  12.  WHOLE-BODY  EXERCISE  Waltz  Time 

"Hand  Over  Head" 

On  count  ONE  raise  the  left  hand  out,  up  and  over  until 
the  tips  of  the  fingers  touch  the  top  of  the  right  ear,  without 
allowing  the  left  arm  to  touch  the  head;  bring  the  right  hand 
down  from  the  hips;  while  keeping  the  knees  touching  each 
other,  bend  them  outward  to  the  left-oblique;  bend  at  the  waist 
and  throw  the  head  and  shoulders  to  the  right-oblique-backward 
until  the  right  hand  touches  the  heel  of  the  right  slipper. 

On  count  TWO  straighten  the  knees;  bring  the  body  to  an 
upright  position;  bring  the  left  hand  (from  its  position  over  the 
right  ear)  up,  over,  out  and  down  to  the  left  side;  raise  the  right 
hand  out,  up  and  over  until  the  tips  of  the  fingers  touch  the  top 
of  the  left  ear,  without  allowing  the  arm  to  touch  the  head  at 
any  point,  as  you  did  the  left  arm  on  count  one;  bend  the  knees 
—keeping  them  together— to  the  right-oblique-forward— bend  at 
the  waist  and  throw  the  head  and  shoulders  to  the  left-oblique- 
backward  until  the  left  hand  touches  the  heel  of  the  left  slipper- 
that  is  provided  you  can  do  so  without  too  much  strain. 

On  count  THREE  repeat  count  one,  and  on  count  FOUR 
repeat  count  two,  and  so  continue  for  32  counts— coming  to 
"first"  position  on  the  last  count. 

No.  13.  RAPID  EXERCISE  Waltz  time 

"Rapid  Fist  Circles" 

On  count  ONE  bring  both  arms  up  in  front  to  a  level  with 
the  shoulders;  clinch  the  fists  very  tightly;  bend  the  elbows  until 
the  right  fist  overlaps  the  left  fist;  and  while  the  fists  are  held 
in  this  manner,  cause  the  right  fist  to  describe  small  circles  in 
rapid  succession  around  the  left  fist  by  passing  it  upward,  out- 
ward, downward,  inward  and  upward  again  and  again  while  the 
left  fist  is  describing  these  circles  around  the  right  fist  in  exactly 
the  opposite  directions. 

Make  the  fists  execute  as  many  of  these  circles  in  a 
single  count  as  you  possibly  can,  because  it  is  the  RAPIDITY 
of  the  motions  that  counts  most  in  this  exercise. 

Breathe  deeply  and  regularly,  while  making  the  whole 
body  fairly  tingle  from  a  vitally  tensed  condition  of  all  the 
muscles . 

Continue  these  rapid  (remember,  I  said,  RAPID)  motions 
in  the  above  described  manner  for  four  counts^  then  change  by 


SYSTEM  OF  PHYSICAL  CULTURE  31 

reversing  the  directions  of  the  motions  of  each  fist;  that  is, 
bring  both  fists  to  a  standstill  and  immediately  start  the  right 
fist  in  exactly  the  opposite  direction  from  that  which  it  took 
during  the  first  four  counts  and  likewise  reversing  the  motions 
of  the  left  fist,  and  continuing  in  this  manner— changing  every 
four  counts  for  32  counts. 

An  excellent  variation  of  this  exercise  is  to  hold  the  left 
fist  still  while  the  right  fist  is  moving  as  above  described  for 
eight  counts  then  use  the  left  fist  in  like  manner  for  eight  counts 
-while  the  right  fist  is  held  still— and  then  use  both  together 
as  above  described  for  sixteen  counts,  after  which,  repeat  the 
whole  exercise— thus  making  64  counts. 

Come  to  "first"  position  on  the  last  count. 

No.  14.  LIGHT-STEP  EXERCISE  Waltz  Time 

"Plain  Light  Step" 

On  count  ONK  swing  the  right  foot  out  about  twenty-four 
inches  in  front  of  the  left  knee;  bend  the  right  knee  and  raise 
it  almost,  but  not  quite,  as  high  as  the  hips;  point  the  toe  of  the 
right  slipper  toward  the  floor;  give  a  strong  spring  on  the  left 
foot,  jumping  six  inches  or  more  off  the  floor  and  landing  lightly 
on  the  ball  of  the  left  foot  on  the  last  part  of  the  count;  bring 
the  right  foot  down  to  its  former  position  on  the  floor  beside  the 
left  foot,  and  repeat  the  motions  above  described  on  count  TWO 
but  reverse  the  action  of  the  feet,  that  is,  do  with  the  left  foot 
that  which  you  were  told  to  do  with  the  right  foot  on  count  one 
and  do  with  the  right  foot  that  which  was  assigned  for  the  left 
to  do  on  that  count. 

On  count  THREE  repeat  count  one  and  on  count  POOR  re- 
peat count  two,  and  so  continue  for  3Z  counts. 

No,  IS  DEVITALIZING  EXERCISE  Waltz  Time 

"Hand  Devitalizing" 

In  rapidity  of  motion,  this  exercise  is  similar  to  the  "rapid 
exercise,"  No.  13  above,  in  that  both  exercises  are  to  be  per- 
formed with  great  speed. 

On  count  ONE,  while  holding  the  elbow  close  to  the  body, 
raise  the  right  hand  directly  out  in  front  of  and  on  a  level  with 
the  right  elbow,  palm  of  the  hand  facing  downward,  and,  by  an 
act  of  the  will,  take  all  the  tension,  or  stiffness,  out  of  the  right 
wrist— allowing  the  hand  to  hang  as  limply  as  possible— and 
move  the  wrist  up  and  down  a  few  inches  in  rapid  succession 
thereby  making  the  hand  and  fingers  appear  as  a  solid  mass. 

Continue  as  above  directed  for  eight  counts  with  the  right 
hand— bringing  the  right  hand  down  by  the  side  on  the  eighth 
count— and  exercise  the  lelt  hand  in  precisely  the  same  manner 
during  the  succeeding  eight  counts,  then  use  both  hands  at  the 
same  time  for  sixteen  counts,  after  which,  repeat  the  entire 
exercsie— making  64  counts— and  come  to  "first"  position  at  the 
end  of  the  last  count. 

No.  16.  ARTISAN  EXERCISE  Twostep  Time 

"Ladder  Climbing" 

In  this  exercise  imagine  that  you  are  climbing  a  ladder, 
and  on  count  ONE  bend  the  right  elbow  and  raise  the  right  hand 


32  NEW  YORK  STATE  REFORMATORY 

up  to  the  shoulder,  without  moving  the  elbow,  then  raise  the 
elbow  and  shoot  the  hand  up  as  high  above  the  right  shoulder 
as  possible— palm  of  the  hand  facing  the  front— and  at  the  same 
time  raise  the  right  foot  as  high  as  you  can  along-side-of  the 
left  leg,  having  the  toe  of  the  right  slipper  point  downward  to- 
ward the  floor;  now,  close  the  right  hand  and  grip  the  rung  of 
the  imaginary  ladder  with  considerable  force,  and  pull  the  clench- 
ed fist  down  over  the  same  course  it  took  when  being  raised- 
tensing  the  muscles  as  the  hand  passes  downward— and,  as  the 
hand  is  pulled  down,  shove  the  right  foot  down  to  its  position  on 
the  floor.  Do  not  forget  to  "TENSE"  the  muscles  of  the  arms 
and  legs  on  that  part  of  the  count  that  has  the  strongest  impulse 
and  to  devitalize,  or  make  limp,  those  same  muscles  immediately 
after  tensing  them— this  being  a  very  important  feature  in  ALL 
the  exercises  throughout  the  whole  system.  End  the  first  count 
in  "second  position". 

On  count  TWO  repeat  all  the  motions  above  described  but 
use  the  left  hand  and  foot  instead  of  the  right  hand  and  foot. 

On  count  THREE  repeat  count  one  and  on  count  POOR  repeat 
count  two,  and  continue  in  this  manner  for  32  counts— ending 
the  exercise  in  "first"  position. 

A  very  pleasant  change  in  this  exercise  is,  instead  of 
bringing  the  left  hand  down  on  the  first  eighth  count,  to  hold  it 
high  above  the  shoulder  while  the  left  foot  is  lowered  to  its 
position  on  the  floor  and  the  right  foot  is  being  raised  as  was 
the  left  foot  before— keeping  the  right  hand  down  while  the 
right  foot  is  in  use— then  bring  the  left  hand  down  with  the  right 
foot  and  raise  the  right  hand  and  bring  it  down  with  the  left 
foot,  and  so  continue,  using  the  opposite  hand  and  foot,  for 
eight  counts;  then  change  again  by  holding  the  right  hand  up  on 
the  last  count  of  the  second  eight,  while  the  left  foot  is  lowered 
and  the  right  foot  is  raised,  then  the  right  foot  and  right  hand 
are  lowered  together  on  count  ONE  of  the  third  eight,  then  use 
the  left  hand  and  foot  together  on  count  TWO,  the  right  hand 
and  foot  on  count  THREE,  and  so  continue  in  this  manner  for 
eight  counts,  after  which,  change  again  by  holding  the  left  hand 
up  on  the  last  count  of  the  third  eight  while  the  left  foot  is 
lowered  and  the  right  foot  is  again  raised  and  proceeding  during 
the  next  eight  counts  as  above  instructed.  Change  every  eighth 
count  for  32  counts,  and  come  to  "first  position  at  the  end  of 
the  last  count. 

No.  i7.  IMITATION  EXERCISE  March  Time 

"Skip" 

This  exercise  is  called  "the  skip",  and  it  is  performed  in 
the  following  manner: 

On  count  ONE  step  about  twenty-four  inches  out  in  front 
with  the  left  foot;  throw  the  entire  weight  of  the  body  on  the 
ball  of  the  left  foot;  raise  the  right  foot  up  and  hop,  or  skip, 
about  twelve  inches,  landing  on  the  ball  of  the  left  foot  on  the 
strong  part  of  the  count. 

On  count  TWO  advance  the  right  foot,  place  it  on  the  floor 
and  give  another  skip  as  directed  to  do  with  the  left  foot  on 
count  one. 


SYSTEM  OF  PHYSICAL  CULTURE  33 

Continue  in  the  above  manner— first  using  the  left  foot, 
then  the  right  foot,  and  then  the  left  foot  in  turn— until  you 
have  gone  one  or  more  times  around  the  room,  coming  to  the 
starting  place  at  the  end  of  the  exercise,  and  then  take  the 
"breathing  exercise"  as  described  above  in  No.  7. 
END  OF  "FIRST  SET" 

Comment:  You  have  in  this  first  division  a  combination 
of  exercises  which,  while  apparently  simple,  are  sufficient  to 
keep  the  body  in  prime  condition,  as  far  as  it  it  possible  for  ex- 
ercises to  do;  but  I  would  advise  that,  during  the  first  few  days 
of  training  you  put  forth  not  too  much  effort  in  executing  these 
movements. 

After  the  last  exercise  (the  "skip")  is  finished  take  the 
breathing  exercise  as  explained  in  No.  7  above,— In  fact,  the 
breathing  exercise  should  be  performed  at  the  end  of  each  and 
every  set  of  exercises  hereinafter  explained. 

SECOND   SET 

No.  1.  WHOLE-LEG  EXERCISE  Waltz  Time 

"Swaying" 

Take  "first"  position;  and,  on  count  ONE,  jump  up  off  the 
floor;  spread  the  feet  about  thirty-six  inches  apart— landing  on 
the  balls  of  the  feet  with  the  right  foot  about  eighteen  inches 
to  the  right  of  where  it  was  when  in  "first"  position,  and  the 
left  foot  about  eighteen  inches  to  the  left  of  its  former  place  on 
the  floor;— keep  the  body  erect  from  the  hips  upward  and,  on 
the  strong  note  of  the  count,  sway  it  as  far  over  to  the  right  as 
you  can  by  bending  the  right  knee  and  keeping  the  left  leg 
straight. 

On  count  TWO,  straighten  the  right  knee;  bring  the  body 
up  and  sway  it  as  far  as  you  can  over  to  the  left  by  bending  the 
left  knee  as  much  as  possible— keeping  the  body  erect,  from  the 
hips  upward,  throughout  the  entire  exercise. 

On  count  THREE,  sway  over  to  the  right  side  by  again 
bending  the  right  knee  and  straightening  the  left  knee;  and,  on 
count  FOUR,  repeat  count  two. 

Continue  swaying  as  above  directed,  from  side  to  side,  for 
32  counts— coming  to  "first"  position  on  the  last  count,  by 
springing  up  off  the  floor  and  bringing  the  heels  together  at  the 
end  of  that  count.  Keep  the  hands  on  the  hips  during  the  entire 
thirty-two  counts. 

No.  2.  FOOT  EXERCISE  Waltz  Time 

"Rising  on  Toes" 

On  count  ONE,  rise  as  high  as  you  possibly  can— on  the 
very  ends  of  the  toes,  if  you  are  able  to  rise  so  high— and  hold 
that  attitude  for  about  two  seconds. 

On  count  TWO,  lower  the  heels  gently  to  the  floor,  but  do 
not  place  any  weight  upon  them.  Keep  the  body  erect,  as  pre- 
viously described  for  the  "first"  position. 

On  count  THREE,  repeat  count  one;  and,  on  count  FOUR, 
repeat  count  two.  Continue  in  this  manner— first  rising  as  high 


»i  NEW  YORK  STATE  REFORMATORY 

upon   the  toes  as  you  can  and  then  lowering  the  heels  gently  to 
the  floor— for  32  counts. 

No.  3.  ANKLE  EXERCISE  Waltz  Time 

"Ankle  Rocking" 

By  retaining  "first"  position,  on  count  ONE  raise  upon 
the  toes  exactly  as  you  were  directed  to  do  in  the  previous  foot 
exercise. 

On  count  TWO,  lower  the  heels  gradually  to  the  floor  and, 
while  leaning  the  head  and  shoulders  slightly  forward  to  pre- 
serve the  balance,  lift  the  toes  as  high  as  you  possibly  can  off 
the  floor  and  hold  them  up  for  about  two  seconds. 

On  count  THREE,  bring  the  toes  down  to  their  former  pos- 
ition on  the  floor  and  lift  the  heels  off  the  floor  as  in  count  one. 

Repeat  count  two  on  count  FOUR,  and  so  continue— rising 
upon  the  tips  of  the  toes,  then  lifting  the  toes  as  high  as  possi- 
ble off  the  floor,  then  again  rising  upon  the  toes  and  so  on— 
for  32  counts. 

No.  4.  KNEE  EXERCISE  Waltz  Time 

"Lateral  Knee" 

On  count  ONE,  step  about  thirty-six  inches,  directly  out  to 
the  right  side;  land  upon  the  ball  of  the  right  foot;  bend  the 
right  knee  as  much  as  you  can;  throw  all  the  weight  of  the  body 
upon  the  ball  of  the  right  foot;  bring  the  hands  up  from  their 
position  on  the  hips;  extend  the  arms  outward  laterally  until 
they  are  on  an  exact  line  with  each  other  and  on  a  level  with 
the  shoulders;  keep  the  chest  square  to  the  front;  hold  the  body 
erect  from  the  hips  upward;  hold  the  left  leg  straight;  have  the 
toes  andheels  of  both  feet  touching  the  floor,  but  throw  the  weight 
of  the  body  upon  the  ball  of  the  right  foot,  and  give  a  decided 
tension  of  the  muscles  of  the  right  leg,  on  the  strong  part  of  the 
count. 

On  count  TWO,  give  a  strong  spring,  or  impulse,  with  the 
right  knee,  and  thereby  bring  the  body,  the  right  foot  and  the 
hands  up  to  "first"  position. 

Step  out  to  the  right  again  on  count  THREE;  come  back 
to  position  on  count  FOUR,  and  so  continue  to  the  right  for 
eight  counts. 

On  count  ONE,  of  the  second  eight,  step  out  to  the  left 
side  exactly  as  was  described  for  count  one  of  the  first  eight, 
and  come  back  to  position  on  count  TWO. 

Continue  as  above  directed,  to  the  left,  for  eight  counts; 
then  change  by  alternating  the  motions:  that  is,  step  to  the 
right  on  count  ONE,  of  the  third  eight;  back  to  position  on  count 
TWO;  to  the  left  on  count  THREE;  back  to  position  on  count  FOUR; 
to  the  right  again  on  count  FIVE,  and  so  on  for  sixteen  counts; 
then  repeat  the  entire  exercise  from  the  beginning— thus  making 
64  counts. 

Remember,  while  doing  any  and  all  of  these  exercises, 
breathe  deeply  and  steadily,  and  keep  the  mind  upon  the  part  of 
the  body  which  is  to  be  developed— just  say  to  yourself: 
"My  muscles  are  growing  large  and  strong,— so  strong  that 
they  feel  able  to  lift  a  building!"  Engage  your  whole  being  in 


SYSTEM  OF  PHYSICAL  CULTURE  35 

the  exercises  and  you  will  be  surprised,  how  strong  and  healthy 
your  mind  and  body  will  soon  become. 

"Things  worth  doing  at  all,  are  worth  doing  well." 

No.  5.  HIP  EXERCISE  Common  Time 

"Lateral  Hip" 

Starting  from  "first"  position,  keep  the  hands  on  the  hips, 
and  on  count  ONE,  sway  the  hips  as  far  over  to  the  right  side  as 
you  can,  while  still  keeping  the  head  directly  over  the  feet. 

On  count  TWO,  while  still  holding  the  head  stationary 
above  the  feet,  sway  the  hips  from  the  right  side  to  "first" 
position  and  over  as  far  as  possible  to  the  left  side;  thus  causing 
the  legs,  which  are  to  remain  straight,  to  lean  considerably  to 
the  left,  while  the  body,  from  the  hips  upward,  leans  to  the 
right  sufficiently  to  keep  the  head  above  the  feet. 

On  count  THREE,  sway  again  to  the  right,  and  sway  to  the 
left  again  on  count  FOUR. 

Continue  as  above  directed  for  32  counts. 

Keep  the  head  directly  over  the  feet,  which  may  be  spread 
about  the  width  of  the  hand,  apart  at  the  heels,  to  give  a 
broader  base;  move  the  hips  as  far  as  possible  in  a  straight  line 
from  side  to  side,  but  do  not  twist  the  hips  nor  make  any  con- 
tortions whatever  with  them  during  any  part  of  this  exercise. 

Come  to  "first"  position  on  the  last  count  and  be  ready  to 
begin  the  following  exercise  immediately.  Do  not  bend  the 
knees. 

No.  6.  WAIST  EXERCISE  Waltz  Time 

"Circular  Waist" 

On  count  ONE,  throw  the  head  and  shoulders  over  and  down 
as  far  as  you  can,  to  the  right  side.  Keep  the  hands  on  the  hips. 

On  count  TWO,  bring  the  head  and  shoulders  up  to  position 
and  throw  them  over  backward  until  the  face  is  turned  upward 
toward  the  ceiling. 

On  count  IHREE,  bring  the  head  and  shoulders  up  to  po- 
sition again  and  throw  them  over  and  down  to  the  left  side  as 
far  as  you  can. 

On  count  FOUR,  bring  the  head  and  shoulders  to  position 
again  and  throw  them  as  far  down  to  the  frcnt  as  you  possibly 
can,  without  bending  at  the  hips.  Do  not  bend  at  the  hips  on 
this  or  on  any  other  count.  Keep  the  abdomen  drawn  well  in. 

On  count  FIVE,  bring  the  head  and  shoulders  up  to  position 
and  throw  them  over  and  down  to  the  left,  as  directed  to  do  on 
count  three;  bring  them  up  and  throw  them  backward  on  count 
six;  up  and  down  to  the  right  on  count  SEVEN,  and  forward 
again  on  count  EIGHT. 

During  the  SECOND  EIGHT  counts  repeat  the  first  eight 
•counts  and  so  continue  for  32  counts. 

Come  up  to  "first"  position  on  the  last  count,  and  be  ready 
for  the  next  exercise. 

No.  7.  CHEST  EXERCISE  March  Time 

"Chest  Resistance" 

This  exercise  is  not  so  easy  to  explain  or  so  readily  under- 
stood as  some  we  have  had  heretofore;  therefore,  I  advise  that 


36  NEW  YORK  STATE  REFORMATORY 

you  make  every  effort  to  follow  the  idea  that  I  shall  strive  to 
make  clear. 

Be  sure  that  your  whole  body  is  in  "first"  position— as 
clearly  explained  in  the  first  set. 

On  count  ONE,  move  the  right  hand,  from  its  position  on 
the  hip,  do  v\  nward,  outward  and  upward  until  the  arm  is  straight 
out  to  the  right  side  and  on  a  level  with  the  shoulders;  close  the 
right  hand  very  tightly  in  the  fist  shape;  have  the  back  of  the 
right  hand  facing  the  rear;  and,  while  the  arm  and  hand  are 
held  in  this  condition,  swing  them  forward  and  around  until  the 
muscles  of  the  arm  strike  so  firmly  against  the  large  muscle 
which  connects  with  the  chest  and  right  shoulder,  that  the  arm 
and  hand  are  stopped  directly  in  front  of  the  right  shoulder,  on 
the  strong  impulse  of  the  count:  In  order  to  do  this  you  will 
find  it  necessary  to  keep  the  shoulders  well  down,  the  front  of 
the  chest  raised  more  than  usual  and  the  hand  slightly  below 
the  horizontal,  and  both  the  right  arm  and  the  chest  held  ex- 
ceedingly tense,  or  rigid,  at  the  moment  of  contact.  Do  not 
allow  the  chest  to  be  moved  by  the  force  of  the  blow. 

On  count  TWO,  swing  the  arm  back  easily  to  a  lateral 
position  on  a  level  with  the  shoulders,  and  take  all  the  tension 
out  of  the  muscles  that  you  can  and  yet  keep  the  arm  up  and 
the  hand  closed. 

On  count  THREE,  repeat  count  one  by  again  swinging  the 
right  arm  forward  against  the  chest;  and,  on  count  FOUR,  repeat 
count  two. 

Continue  in  the  above  manner  with  the  right  arm  for 
eight  counts— bringing  the  right  arm  down  by  the  side,  in 
"second"  position,  at  the  end  of  count  eight— after  which  use 
the  left  arm  and  hand  in  precisely  the  same  manner;  then, 
during  the  following  eight  counts,  alternate  the  motions  by 
holding  the  left  arm  out  to  the  left  side,  at  the  end  of  the 
second  eight  and  during  count  ONE,  of  the  third  eight,  while 
the  right  arm  is  thrown  forward,  as  on  count  one  of  the  first 
eight;  then,  while  the  right  arm  is  being  brought  back  to  the 
lateral  position,  throw  the  left  arm  out  on  count  TWO;  bring 
the  left  back  and  throw  the  right  out  on  count  THREE;  the 
right  back  and  the  left  out  on  count  FOUR,  and  so  on  for  eight 
counts  during  the  last  count  of  which  hold  the  left  arm  out  on 
a  level, with  the  shoulders  to  the  left  side  while  the  right  arm 
is  being  brought  back  to  a  like  position  on  the  right  side— thus 
ending  the  third  eight  with  the  arms  extended  laterally  and  on 
a  line  with  each  other. 

On  count  ONE,  of  the  fourth  eight,  bring  both  arms  for- 
ward at  the  same  time,  but  have  the  chest  sufficiently  elevated 
and  expanded  and  the  arms  sufficient  y  tensed  to  prevent  the 
hands  from  coming  any  closer  together  than  are  the  arms  near 
the  shoulders— all  of  which  require  a  decided  concentration  of 
both  the  mind,  and  the  energy  of  the  muscles,  on  the  strong  part 
of  each  count. 

On  count  TWO,  of  the  fourth  eight,  swing  the  arms  easily 
back  to  their  lateral  position;  and,  on  count  THREE,  repeat  count 
one. 

Continue  using  both  arms  together  during  the  fourth 
eight,  and  on  the  last  count  of  this  fourth  eight  bring  both 


SYSTEM  OF   PHYSICAL  CULTURE  37 

arms  back  to  their  lateral  position,  and  allow  the  left  arm  and 
hand  to  fall  limply  by  the  side,  while  the  right  arm  and  hand 
are  kept  up  on  a  level  with  the  shoulders. 

Repeat  the  entire  exercise:  first,  the  right;  then  the  left: 
then  alternate,  and  then  use  both  together— thus  requiring  64 
counts  in  all. 

End  the  exercise  in  "second"  position. 

No.  8.  SHOULDER  EXERCISE  March  Time 

"Shoulder  Squares" 

On  count  ONE,  while  holding  the  body  in  "second"  posi- 
tion, close  the  right  hand  very  tightly;  hold  the  right  arm 
straight  and  tensed,  and  lift  the  right  shoulder  as  high  as 
possible  while  keeping  the  arm  close  to  the  body. 

On  count  TWO,  move  the  right  shoulder  energetically  from 
its  lifted  position  as  far  forward  as  you  can,  still  keeping  the 
shoulder  in  its  elevated  condition  and  the  arm  perpendicular. 

On  count  THREE,  after  the  shoulder  is  well  lifted  and  ex- 
tended well  forward,  throw  the  shoulder  straight  downward  as 
if  delivering  a  hard  blow  with  the  fist— keeping  the  chest  solid 
and  making  all  the  motions  with  the  shoulder. 

On  count  FOUR,  bring  the  shoulder  backward  to  its  start- 
ing place. 

On  count  FIVE,  raise  the  shoulder  again  as  on  count  one; 
throw  it  backward  on  count  six;  down  on  count  SEVEN,  and  for- 
ward to  "second"  position  on  count  EIGHT. 

During  the  s  ECOND  EIGHT,  repeat  the  exercise  with  the 
left  shoulder:  that  is,  up;  forward;  down;  back;  up;  backward; 
down;  position. 

During  the  THIRD  and  FOURTH  eight  counts,  repeat  the 
same  motions  using  both  shoulders  at  the  same  time  and  in  the 
same  manner  as  above  described;  after  which,  repeat  the  entire 
exercise— thus  making  64  counts. 

End  the  exercise  in  "second"  position. 

If  properly  taken,  this  is  a  very  good  exercise  for  filling 
in  the  hollows  in  front  of  the  shoulders;  of  course,  all  substan- 
tial improvement  requires  time,  as  well  as  practice. 

No.  9.  ARM  EXERCISE  Common  Time 

"Whiplash" 

On  count  ONE,  swing  the  right  hand  out  directly  in  front, 
up,  over,  backward  and  down,  in  a  smooth,  graceful  motion, 
until  the  ends  of  the  fingers  touch  as  far  down  on  the  back  side 
of  the  right  shoulder  as  it  is  possible  for  you  to  force  them,  and 
cause  the  tip  of  the  right  elbow  to  point  upward  toward  the 
ceiling,  by  having  the  upper  arm  raised  to  a  perpendicular 
position  and  the  fleshy  part  of  the  arm  touching  the  right  ear. 

On  count  TWO,  lower  the  upper  arm,  from  its  perpendic- 
ular position,  directly  forward  until  the  right  elbow  is  on  a  level 
with,  and  directly  in  front  of  the  right  shoulder;  raise  the  hand 
until  the  forearm  and  hand  are  perfectly  straight  and  are 
exactly  at  right-angles  with  the  upper  arm  (are  precisely 
straight  up-and-down).  On  the  strong  impulse  of  the  count 
make  all  the  muscles  of  the  right  arm  as  rigid,  or  stiff,  as  you 


38  NEW  YORK  STATE  REFORMATORY 

possibly   can— having   the  wrist,  hand  and  fingers  straight,  and 
the  back  of  the  hand  facing  the  front. 

On  count  THREE,  lower  the  forearm  still  more,  until  the 
elbow  is  straight  and  the  whole  arm  is  on  a  level  with  the 
shoulders,  while  the  wrist  is  bent  and  the  hand  and  fingers  are- 
held  perfectly  straight  and  at  right-angles  with  the  forearm  — 
that  is.  are  straight-up-and-down,  —which,  at  first,  you  will 
find  rather  difficult  to  do. 

On  count  FOUR,  straighten  the  wrist— thus  bringing  the 
fingers,  the  hand,  the  forearm  and  the  upper  arm  into  perfect 
line  with  each  other  while  still  held  directly  in  front  of  and  on  a 
level  with  the  right  shoulder. 

On  counts  FIVE,  six,  SEVEN  and  EIGHT,  repeat  counts  one, 
two,  three  and  four,  and  bring  the  right  arm  down  by  the  side 
at  the  end  of  count  eight. 

During  the  SECOND  EIGHT  counts,  repeat  the  same  exercise 
by  using  the  left  arm,  hand  and  fingers  in  exactly  the  same 
manner  as  above  described  for  the  right. 

Continue  as  above  directed— first  the  right,  then  the  left, 
then  the  right  again,  and  so  on— for  32  counts,  and  end  the 
exercise  in  "second"  position. 

No.  10.  HAND  EXERCISE  March  Time 

"Interlaced  Fingers" 

On  count  ONE,  bring  the  arms,  from  their  position  at  the 
sides,  up  to  a  little  below  a  level  with  the  shoulders;  bend  the 
elbows  until  the  hands  meet  each  other;  spread  the  fingers  apart 
and  cause  them  to  interlace  so  that  the  fingers  of  the  right  hand 
press  firmly  against  the  back  of  the  left  hand  and  the  fingers  of 
the  left  hand  press  firmly  against  the  back  of  the  right  hand 
while  the  palms  of  the  hands  are  pressed  together  and  the  front 
part  of  the  wrists  are  facing  toward  and  are  held  near  to  the 
chest. 

On  count  TWO,  strive  with  all  your  might  to  pull  the  hands 
apart  while  causing  the  fingers  to  resist  this  attempt  by  forc- 
ing them  against,  and,  to  cling  to  the  backs  of  the  hands.  Pull 
from  the  shoulders,  and  keep  the  arms  all  the  time  almost  as 
high  as  the  shoulders. 

On  count  THREE,  bring  the  palms  of  the  hands  together* 
as  on  count  one,  but  do  not  allow  the  knuckles  to  point  upward, 
make  them  point  outward  and  downward.  In  this  way  you  bring 
a  certain  tax  upon  the  muscles  of  the  hands  and  wrists  that  is 
conducive  to  good  results. 

On  count  FOUR,  repeat  count  two;  close  the  palms  together 
again  on  count  FIVE;  pull  them  apart  on  six,  and  so  continue 
for  32  counts— coming  to  "first"  position  on  the  last  count. 

A  variation  to  this  exercise  is,  instead  of  keeping  the 
elbows  bent  all  the  time,  straighten  the  arms  on  the  first  count 
of  the  second  and  fourth  eights  and  hold  them  straight  during 
these  two  eights— they  being  held  bent,  as  heretofore  described, 
during  the  first  and  third  eights.  All  other  conditions  and 
movements  are  to  be  the  same  as  was  described  in  the  beginning. 


SYSTEM  OF   PHYSICAL  CULTURE  39 

NO.  ii.  NECK  EXERCISE  Common  Time 

"Lateral  Head" 

On  count  ONE,  of  this  exercise  turn  the  head  over  and 
down  to  the  right  side  until  the  right  ear  rests  upon  the  right 
shoulder,  and  at  the  same  time  hold  the  chest  and  shoulders 
steady  and  the  face  to  the  front. 

On  count  TWO,  bring  the  head  up  to  position;  turn  it  over 
and  down  to  the  left  side  until  the  left  ear  rests  upon  the  left 
shoulder,  on  count  THREE;  bring  the  head  erect  on  count  FOUR; 
turn  it  to  the  right  again  on  count  FIVE;  up  on  six;  to  the  left 
on  SEVEN,  and  up  to  position  on  count  EIGHT. 

On  count  ONE,  of  the  second  eight  turn  the  head  over  and 
down  to  the  right,  as  on  count  one  of  the  first  eight;  lift  it  up  to 
position  and  continue  the  motion  over  and  down  to  the  left,  as 
on  count  three  of  the  first  eight;  lift  the  head  again  and  turn 
it  over  and  down  to  the  right  on  count  THREE;  over  and  down  to 
the  left  again  on  count  FOUR,  and  so  continue,  during  the  second 
eight,  and  come  to  "first"  position  on  the  eighth  count. 

During  the  THIRH  EIGHT  counts,  repeat  the  first  eight,  and 
during  the  FOURTH  EIGHT  counts  repeat  the  second  eight— thus 
requiring  32  counts. 

When  the  head  is  turned  to  either  side,  tense  the  muscles 
of  the  neck  on  the  strong  impulse  of  the  count. 

Do  not  make  these  neck  exercises  too  severe,  neither  shirk 
them  too  much:  take  the  "happy  medium." 

NO.  i2.  WHOLE-BODY  EXERCISE  Waltz  Time 

"Neck-to-Knee" 

This  exercise  is  a  very  slow  exercise. 

On  count  ONE,  step  about  thirty-six  inches  directly  forward 
with  the  right  foot;  bend  the  right  knee  as  much  as  you  can; 
incline  the  body  forward;  bring  the  hands  down  from  the  hips, 
swing  them  outward,  forward  and  around  until  the  fingers  are 
interlaced  in  front  of  the  right  knee,  and  the  palms  are  pressed 
against  the  same. 

On  count  TWO,  separate  the  hands,  swing  them  outward, 
around  and  backward  in  a  large  circle  until  the  fingers  are 
interlaced  back  of  the  neck;  and,  at  the  same  time,  give  a 
spring  with  the  right  knee,  lift  the  foot  off  the  floor,  pass  it 
backward  until  it  is  about  thirty-six  inches  directly  to  the  rear 
of  the  standing  place;  bend  the  right  knee;  incline  the  body  back- 
ward until  the  face  is  turned  upward  toward  the  ceiling— hold 
the  body  in  this  attitude  for  about  two  seconds.  Keep  the  left 
knee  straight. 

On  count  THREE,  allow  the  fingers  to  disengage,  to  pass  in 
a  parallel  curved  line  from  the  sides  of  the  neck,  put  in  front 
and  down  until  they  again  interlace  in  front  of  the  right  knee— 
which  has  been  brought  from  the  rear  to  the  front,  as  described 
for  count  one.  Fend  the  right  knee  while  the  left  knee  is  kept 
straight. 

On  count  FOUR,  repeat  count  two;  go  forward  again  on 
count  FIVE,  and  so  continue  with  the  right  foot  and  with  both 
-arms  for  eight  counts,  ending  the  eighth  count  in  "first"  position* 

Step  forward  and  backward  with  the  left  foot  during   the 


40  NEW  YORK  STATE  REFORMATORY 

SECOND   EIGHT  counts,   exactly  as  was  above  explained  for  the 
right  foot— using  the  arms  and  hands  as  before. 

Repeat  the  first  eight  counts  during  the  THIRD  EIGHT 
counts,  and  repeat  the  second  eight  during  the  FOURTH  EIGHT, 
thus  completing  the  exercise  and  ending  in  ''first"  position,  at 
the  finish  of  the  fourth  eight. 

No.  i3.  RAPID  EXERCISE  March  Time 

"Measuring" 

This  is  a  simple  exercise,  but  laden  with  good,  when  prop- 
erly executed.  Remember,  it  is  a  "RAPID"  exercise. 

On  count  ONE,  bring  the  hands  down  from  the  hips,  swing 
them  outward  until  the  arms,  hands  and  fingers  are  parallel 
with  each  other,  on  a  level  with  the  shoulders,  and  the 
palms  of  the  hands  are  facing  each  other;  and,  on  the  strong 
irt  of  the  count,  make  a  slight  motion,  or  ictus,  with  both 


On  count  TWO,  while  still  holding  the  arms  straight  and 
on  a  level  with  the  shoulders,  spread  the  hands  about  fourteen 
inches  farther  apart  and  make  another  slight  motion  as  though 
beating  time  to  the  count;  spread  the  hands  still  farther  apart  and 
make  the  ictus  on  count  THREE;  spread  them  yet  farther  apart 
and  give  the  ictus  on  count  FOUR;  do  the  same  on  counts  FIVE,  six, 
SEVEN  and  EIGHT,  but  on  count  eight  there  are  a  number  of 
other  things  to  be  done— here  is  where  the  "rapid"  part  comes 
in;— on  this  count,  eight,  the  hands  must  be  as  far  from  their  for- 
ward position  as  you  can  get  them;  while  the  arms  and  hands 
are  held  straight  and  are  on  a  level  with  the  shoulders,  they 
must  be  brought  with  lightning  speed  forward,  the  palms  must 
strike  together  with  a  clap,  the  arms  and  hands  must  pass  again 
outward  and  backward  until  they  are  as  far  back  as  they  were 
before,  then  they  must  pass  once  more  forward  with  such  ra- 
pidity that  the  palms  are  again  struck  together  by  the  time  the 
count  is  finished. 

This  eighth  count  requires  the  concentration  of  the  energy 
of  practically  every  muscle,  nerve  and  sinew  of  the  entire  body, 
but  more  especially  those  of  the  chest,  arms  and  hands.  Do  it 
correctly  and  do  it  rapidly. 

Repeat  all  the  above  described  motions  during  the  SECOND, 
THIRD  and  FOURTH  eights,  and  come  to  "first"  position  imme- 
diately after  the  last  count. 

No.  14.  LIGHT-STEP   EXERCISE         March  Time 

"Lateral  Light-Step" 

During  counts  ONE  and  TWO,  swing  the  right  foot  out  and 
as  high  up  to  the  right  side  as  you  can ;  and,  at  the  same  time, 
give  two  strong  springs  with  the  left  foot  thus  jumping  at  least 
six  inches  off  the  floor  and  landing  upon  the  ball  of  the  left  foot 
on  the  strong  impulse  of  each  count. 

During  counts  THREE  and  FOUR,  spring  off  the  floor  again 
with  the  left  foot,  throwing  the  left  foot  out  and  as  high  up  to 
the  left  side  as  you  can;  and,  at  the  same  time,  bring  the  right 
foot  down  from  its  elevated  position,  to  the  right,  so  that  the 
ball  of  the  right  foot  strikes  the  floor  where  it  formerly  rested, . 
on  the  strong  impulse  of  count  THREE,  and  immediately  give  a 


SYSTEM  OF  PHYSICAL  CULTURE  41 

spring  with  the  right  foot  so  that  the  right  foot  rises  at  least 
six  inches  off  the  floor  and  again  lands  upon  the  floor  in  the 
same  place  on  the  strong  impulse  of  count  FOUR. 

During  counts  FIVE  and  six,  give  another  spring  with  the 
right  foot,  extend  it  out  and  up  as  high  to  the  right  side  as  you 
did  on  count  one;  while,  at  the  same  time,  bring  the  left 
foot  down  to  the  floor,  as  you  did  the  right  foot  on  count  three, 
landing  upon  the  ball  of  the  left  foot,  on  the  strong  impulse  of 
count  FIVE,  and  immediately  jump  off  the  floor  again  and  land 
upon  the  ball  of  the  same  foot  on  count  six. 

During  counts  SEVEN  and  EIGHT,  repeat  counts  three  and 
four,  and  so  countinue  for  32  counts;  on  the  last  count  of  which 
you  are  not  to  jump  up  off  the  floor  with  the  left  foot,  but  are 
to  hold  that  foot  on  the  floor  and  bring  the  right  foot  down  so 
that  it  reaches  "first"  position  exactly  on  the  strong  impulse  of 
the  thirty-second  count. 

Repeat  the  entire  exercise  by  extending  the  left,  instead 
of  the  right  foot  out  and  up  to  the  left  side  on  the  first  count 
of  the  repetition,  and  continue  as  above  described  for  another  32 
counts— thus  making  64  counts. 

Finish  the  exercise  as  described  for  the  ending  of  the 
fourth  eight. 

Ko.  IS.  DEVITALIZING  EXERCISE  Gallop  Time 

"Feet  Devitalizing" 

This  exercise  is  practically  identical  to  the  "devitalizing" 
exercise  of  the  First  Set,  with  the  exception  that  the  feet  and 
ankles  are  here  used,  instead  of  the  hands  and  wrists  which  were 
used  in  that  exercise. 

On  count  ONE,  lift  the  right  foot  off  the  floor,  pass  it 
about  twelve  inches  to  the  front,  and,  while  the  foot  and  ankle 
are  perfectly  limp,  or  devitalized,  move  the  lower  leg  forward 
and  backward,  as  rapidly  as  you  can,  as  the  forearm  was  moved 
in  the  "hand  devitalizing"  exercise  above  mentioned. 

Continue  shaking  the  right  foot  as  above  directed  for  eight 
counts,  bringing  the  right  foot  to  its  position  on  the  floor  at  the 
end  of  the  eighth  count;  after  which,  the  left  foot  is  to  be  ex- 
ercised in  the  same  manner  during  the  following  eight  counts. 

During  the  THIRD  EIGHT  counts,  repeat  the  first  eight,  and 
during  the  FOURTH  EIGHT  repeat  the  second  eight— thus  making 
32  counts. 

A  pleasant  change  in  this  exercise  is:  Do  the  first  and 
second  eights  as  above  directed  and  then  use  the  right  hand  in 
like  manner  at  the  same  time  the  right  foot  is  being  used  during 
theTniKD  EIGHT;  and,  during  the  FOURTH  EIGHT  use  both  hands 
at  the  same  time  the  left  foot  is  being  used;  after  which,  repeat 
these  changes  all  over,  thereby  requiring  64  counts, 

Remember  to  make  as  many  motions  in  this  exercise 
during  each  count,  as  you  possibly  can,  and  at  the  same  time 
keep  the  hand  or  foot  that  is  in  use  perfectly  limp. 

No.  16.  ARTISAN  EXERCISE  Waltz  Time 

"Ringing  the  Bell" 

This  exercise  is  intended  more  for  developing  gracefulness 
•of  the  movements  in  general  than  it  is  for  strengthening  the 


42  NEW  YORK  STATE  REFORMATORY 

muscles;  nevertheless,  this  exercise  does  strengthen  the  muscles 
as  well  as  make  them  graceful;  therefore,  try  to  get  both  your 
mind  and  body  in  harmony  with  this  purpose: 

On  count  ONE,  raise  the  right  foot;  step  about  twenty-four 
inches  out  to  the  right-oblique-forward  (exactly  half  way  between 
the  front  and  the  right  side) ;  throw  all  the  weight  of  the  body 
upon  the  ball  of  the  right  foot;  move  the  body  to  the  right- 
oblique-forward  and  upward  until  only  the  toe  of  the  left  slipper 
touches  the  floor,— but  do  not  move  the  left  foot  entirely  off  or 
along  the  floor— and  in  the  mean  time  the  hands  are  brought 
down  from  their  position  on  the  hips;  are  swung  outward  and 
upward  until  the  right  arm  is  perpendicularly  above  the  right 
shoulder;  the  right  hand  and  fingers  are  closed  as  if  grasping  a 
bell  rope  hanging  from  the  ceiling  directly  over  the  right  hand— 
making  the  position  of  the  closed  hand  coincide  with  the  position 
of  the  imaginary  rope;— the  right  arm  held  straight;  the  left 
elbow  is  held  near  the  body  and  is  bent  so  that  the  left  hand- 
being  closed,  just  as  above  described  for  the  right  hand— is  in 
front  of,  quite  close  to,  but  not  touching  the  right  shoulder; 
the  chest  well  up;  the  abdomen  contracted;  the  head  erect;  and 
the  chest,  face  and  eyes  held  square  to  the  front.  Get  all  these 
motions  and  attitudes  correct  before  going  further. 

On  count  TWO— while  imagining  that  you  are  ringing  a 
heavy  bell— sway  the  body  in  an  easy  swing  to  the  left-oblique- 
backward;  bend  the  left  knee  considerably;  throw  all  the  weight 
of  the  body  upon  the  left  leg;  keep  the  right  leg  straight;  the  toe 
of  the  right  slipper  on  the  floor;  bring  the  hands  downward  in  a 
firm,  steady  and  yet  easy  swing  until  the  right  arm  is  straight 
downward  from  the  shoulder  and  the  right  hand  is  almost 
touching  the  floor  between  the  feet;  the  left  elbow  straightens, 
the  left  hand  passes  downward  until  the  left  arm  is  near  to,  and 
on  a  line  with  the  body— which  should  be  only  slightly  bent,  the 
bending  of  the  left  knee  being  the  principal  means  of  lowering 
the  body— the  face  and  eyes  turned  to  the  front  so  that  the 
instructor  or  leader  may  be  easily  seen. 

On  count  THREE,  repeat  count  one;  on  count  FOUR  repeat 
count  two,  and  so  continue  to  the  right-oblique-forward  and  to 
the  left-oblique-backward  for  eight  counts— returning  to  "first" 
position  on  the  eighth  count. 

During  the  SECOND  EIGHT  count,  do  the  same  exercise  to 
the  left-oblique-forward  and  the  right-oblique-backward—ending, 
as  before,  in  "first"  position  on  the  eighth  count,  and  remem- 
bering to  use  the  left  hand,  arm  and  foot  as  directed  to  use  the 
right  hand,  arm  and  foot  during  the  first  eight. 

During  the  THIRD  EIGHT  counts,  repeat  the  first  eight,  with 
the  exception  that,  instead  of  holding  the  toe  of  the  left  slipper 
upon  the  floor  on  count  ONE,  raise  the  left  foot,  pass  it  to  the 
right-oblique-forward  and  up  until  the  heel  is  aboat  twelve  inches 
off  the  floor,  the  instep  arched  until  the  soul  of  the  left  shoe  is 
facing  the  right  foot— all  other  motions  being  the  same  as  for- 
merly described  for  count  one  of  the  first  eight;  and,  on  count 
TWO,  of  this  third  eight,  bring  the  left  foot  down  to  its  former 
position  on  the  floor  and,  while  moving  all  other  parts  of  the  body 
exactly  as  above  directed  for  count  two  of  the  first  eight,  raise 
the  right  foot  off  the  floor  and,  by  bending  the  right  knee,  pass 


SYSTEM  OF  PHYSICAL  CULTURE  4$ 

the  rignt  foot  to  the  left-oblique-backward  until  it  is  about 
twelve  inches  off  the  floor— repeating  count  one  on  count  THR.EE;: 
count  two  on  count  FOUR;  and  so-on  to  the  end  of  the  eight 
counts,  and  come  to  "first  position"  on  the  eighth  count. 

During  the  FOURTH  EIGHT  repeat  the  third  eight  to  the 
left-oblique-forward  and  the  right-oblique-backward—ending  in 
"first"  position  on  the  last  count. 

Repeat  the  entire  exercise,  thus  making  64  counts,  and 
end  the  exercise  as  before  in  "first"  position. 

The  gracefulness  of  this  exercise  is  enhanced  if,  after  all 
the  attitudes  have  been  assumed  for  counts  one,  three,  five  and 
seven,  ycu  give  a  slight,  yet  decided,  upward  impulse  to  the 
general  body,  and  especially  to  the  upper  portion  of  the  body, 
on  the  strong  part  of  each  of  these  counts. 

No.  *  7.  IMITATION  EXERCISE  March  Time 

"Gunning  and  Foiling" 

This  is  one  of  the  most  pleasing  and  at  the  same  time 
intricate  of  any  of  the  exercises  thus  far  explained  in  this  book. 
There  are  so  many  details  and  so  many  changes  that  it  is  only 
by  dint  of  the  most  diligent  study  and  application  that  you  will 
be  able  to  thoroughly  master  it.  However,  it  is  by  TRYING 
that  we  learn  to  do  things. 

In  the  beginning  of  this  exercise  be  sure  that  your  body 
is  in  "first"  position. 

On  count  ONE,  lift  the  right  foot  off  the  floor,  pass  it 
directly  to  the  front;  bend  the  left  knee  so  that  the  toe  of  the 
right  slipper  may  touch  the  floor  as  far  forward  as  possible; 
bring  the  hands  down  from  the  hips,  pass  them  outward  and  up- 
ward until  the  right  hand  is  on  a  level  with  the  shoulder,  the 
arm  is  straight,  the  back  of  the  hand  is  facing  the  right  side, 
the  third  and  fourth  fingers  are  bent  until  they  close  into  the  palm 
of  the  right  hand,  the  middle,  or  second,  finger  and  the  thumb 
form  a  letter  "O"  by  the  end  of  the  thumb  overlapping  the  nail 
of  the  second  finger,  the  first,  or  index,  finger  straight  with  the 
hand,  wrist,  and  arm,  and  pointing  at  some  object  directly  in 
front;  the  left  elbow  bent  and  held  to  the  left-oblique-forward 
about  half  way  from  the  waist  to  a  level  with  the  left  shoulder; 
the  hand  and  "fingers  held  in  the  same  position  as  above  des- 
cribed for  the  right  hand;  the  back  of  the  left  hand  facing  the 
left,  the  forearm,  the  hand,  and  the  index  finger  held  in  a 
straight  line  from  the  left  elbow  to  the  end  of  the  index  finger 
of  the  right  hand. 

On  count  TWO,  while  the  fingers,  the  hands,  the  arms 
and  the  body  are  held  as  above  described,  straighten  the  left 
knee— thus  raising  the  whole  body,  the  right  leg  and  the  right 
foot,  which  are  still  to  remain  straight,  at  least  six  inches 
higher— and  bring  the  toe  of  the  right  slipper  to  the  floor  again 
by  bending  the  left  knee  as  before,  on  the  strong  impulse  of  the 
count. 

On  count  THREE,  repeat  count  two,  and  come  to  "first" 
position  on  count  FOUR. 

On  count  FIVE,  extend  the  left  hand  and  the  left  foot  out 
to  the  front  as  directed  to  do  with  the  right  hand  and  foot  on 
count  one;  bring  the  right  arm  and  hand  up  to  the  position  des- 


44  NEW  YORK  STATE  REFORMATORY 

cribed  above  for  the  left  arm  and  hand  and  bend  the  right  knee 
so  that  the  toe— not  the  heel— of  the  left  slipper  may  touch  the 
floor  on  the  strong  impluse  of  the  count;  and,  during  counts  six, 
SEVEN  and  EIGHT,  repeat  counts  two,  three  and  four— the  only 
difference  being  that  the  left  hand  and  the  left  foot  lead  the 
action  during  these  four  counts  instead  of  the  right  hand  and 
foot,  which  lead  during  the  first  four  counts. 

The  two  changes  above  described  are  known  as  "The 
Gunning"  positions:  because  they  are  supposed  to  imitate,  in 
general,  the  holding  of  a  gun  up  to  the  left  and  then  to  the  right 
shoulders  respectively— with,  of  course,  a  few  other  details 
added  to  fill  out  the  exercise. 

Now  we  come  to  two  other  positions,  known  as,  "The 
Foiling"  positions :  because,  here  we  are  supposed  to  imitate 
the  general  attitude  of  the  body  in  holding  a  foil  while  in  the 
act  of  fencing— with,  as  stated  above,  a  few  details  added  to 
complete  the  exercise. 

On  count  ONE,  of  the  second  eight,  extend  the  right  foot 
directly  to  the  right  side;  keep  the  right  leg  straight;  bend  the 
left  knee  so  that  the  toe  of  the  right  slipper  may  touch  the 
floor  as  far  out  to  the  right  side  as  possible;  and,  at  the  same 
time,  turning  the  ankle  so  as  to  keep  the  right  foot  straight  to 
the  right,  and  only  the  toe  of  the  slipper  touching  the  floor; 
extend  the  right  hand,  fingers  held  as  above  directed,  exactly 
to  the  right  side  and  on  a  level  with  the  shoulder,  back  of  the 
hand  facing  the  rear;  bring  the  left  arm  out  to  the  left  side,  up 
and  over  and  bend  the  elbow  until  the  hand  is  at  least  eighteen 
inches  from,  and  directly  over,  the  right  shoulder;  remove  all  the 
stiffness  from  the  left  hand  and  wrist  so  that  the  fingers  hang 
limply  from  above  the  shoulder,  the  back  of  the  hand  facing 
upward;  throw  the  left  elbow  backward  until  it  is  on  a  plane 
with  both  shoulders  and  the  right  arm;  hold  the  hips  and  chest 
square  to  the  front;  the  face  turned  to  the  right,  and  the  eyes 
following  the  direction  in  which  the  index  finger  of  the  right 
hand  is  pointing;  and,  on  the  strong  impulse  of  the  count,  tap 
the  floor  lightly  with  the  toe  of  the  right  slipper. 

On  count  TWO,  straighten  the  left  knee,  thereby  lifting 
the  body  and  the  right  leg  at  least  six  inches  higher;  then  bend 
the  left  knee  again  as  much  as  you  can,  and,  on  the  strong 
impulse  of  the  count,  tap  the  floor  with  the  toe  of  the  right 
slipper  as  far  directly  to  the  right  side  as  possible. 

Repeat  count  two,  on  count  THREE,  and  come  to  "first" 
position  on  count  FOUR. 

During  counts  FIVE,  six,  SEVEN  and  EIGHT,  of  the  second 
eight,  repeat  Left  Gunning;  and  during  counts  ONR,  TWO, 
THREE  and  FOUR,  of  the  third  eight,  repeat  Right  Gunning; 
then,  on  count  FIVE,  extend  the  left  foot  and  hand  to  the  left 
and  raise  the  right  hand  high  above  the  right  shoulder  exactly 
as  directed  to  do  with  the  opposite  side  for  count  one  of  the 
second  eight,  and  proceed  during  the  remainder  of  the  third 
eight,  in  this  "Foiling"  position  to  the  left,  just  as  above 
described  for  the  "Foiling"  position  to  the  right. 

In  the  First  Gunning  position  the  right  hand  and  foot 
lead;  in  the  Second  Gunning  position  the  left  hand  and  foot 
lead;  in  the  First  Foiling  position  the  right  hand  and  foot  lead 


SYSTEM  OF   PHYSICAL  CULTURE  4& 

to  the  right  side;  and,  in  the  Second  Foiling  position  the  left 
hand  and  foot  lead  to  the  left  side— always  doing  TWO  "Gun- 
nings" to  ONE  "Foiling". 

Hold  the  names  of  these  four  positions  in  mind,  for  they 
will  be  frequently  referred  to  hereafter  in  this  exercise. 

Thus  far:  on  counts  ONE,  TWO,  THREE  and  FOUR  we  had 
"First  Gunning";  on  counts  FIVE,  six,  SEVEN  and  EIGHT  we 
had  "Second  Gunning";  on  counts  ONE,  TWO,  THREE  and  FOUR, 
of  the  second  eight,  we  had  "First  Foiling";  on  counts  FIVE, 
six,  SEVEN  and  EIGHT  we  had  "Second  Gunning"  again;  on 
counts  ONE,  TWO,  THREE  and  FOUR,  of  the  third  eight,  "First 
Gunning";  and,  on  counts  FIVE,  six,  SEVEN  and  EIGHT  we  had 
"Second  Foiling",  which  completed  the  four  positions— but  not 
all  the  changes. 

Continue  in  this  manner:  On  counts  ONE,  TWO,  THREE 
and  FOUR,  of  the  fourth  eight,  do  First  Gunning;  on  the  next 
four  counts,  do  Second  Gunning;  the  next  four  do  First  Foiling; 
and,  the  next  four,  do  Second  Gunning,  and  so  on,  for  48  counts; 
then  change  the  exercise  by  starting  with  First  Gunning,  and 
tap  but  ONCE  in  each  direction  and  come  to  "first"  position  on 
the  next  count— remembering,  that  after  the  right  hand  and 
foot  have  led  in  either  position  the  LEFT  hand  and  foot  MUST 
THEN  LEAD  in  the  following  position— and  so  continue  for  32 
counts,  ending  in  "first"  position,  after  having  finished  Second 
Gunning;  then  change  the  exercise  again  by  quickly  rising 
from  the  floor  and  passing  to  First  Gunning  position;  and  on 
the  next  count  arise  from  the  floor  again  and,  while  in  this 
position  change  to  second  Foiling  position;  then  again,  on  the 
next  count,  arise  from  the  floor  and  change  to  First  Gunning 
position,  and  so  continue  in  this  manner  for  32  counts— ending 
very  suddenly  in  Second  Foiling  position,  to  the  left  side;  hold 
this  position  for  three  counts  (either  dead-still  or  by  giving 
three  taps  with  the  toe  of  the  left  slipper  upon  the  floor)  and 
come  back  to  "first"  position  on  the  FOURTH  count — thus  com- 
pleting the  entire  exercise  of  Gunning  and  Foiling  once. 

Do  all  the  above  described  movements  once  more,  and, 
instead  of  holding  the  Second  Foiling  position,  as  in  the  first 
ending,  bring  the  body  up  to  "first"  position  immediately  after 
the  strong  impluse  of  the  last  count. 

For  the  benefit  of  the  beginners,  the  following  table  or 
chart  is  here  presented: 

R.  G.   (right  gunning)  will  represent,   "First  Gunning"; 

L.  G.   (left  gunning)  will  represent,   "Second  Gunning"; 

R.  F.   (right  foiling)  will  represent,   "First  Foiling"; 

L.  F.  (left  foiling)  will  represent,  "Second  Foiling";  and, 
8  will  represent,  eight  counts : 

First  Part,  three  taps  and  then  "first"  position: 

R.  G.  &  L.  G.,  8;    R.  F.  &  L.  G.,  8;    R.  G.  &  L.  F.,  8; 

R.  G.  &  L.  G.,  8;    R.  F.  &  L.  G.,  8;    R.  G.  &  L.  F.,  81 
Second  Part,  one  tap  and  then  "first"  position: 

R.  G.,  L.  G.,  R.  F.  &  L.  G.,  8;    R.  G.,  L.  F.,  R.  G.  & 

L.  G.,  8;    R.  F.,  L.  G.,  R.  G.  &  L.  F.,  8;    R.  G.,  L.  G., 

R.  F.  &  L.  G.,  8: 

Third  Part,  "double-time": 

R.  G.,  L.  F.,  R.  G.,  L.  G.,  R.  F.,  L.  G.,  R.  G.  &L.  F.,  8; 


46  NEW  YORK  STATE  REFORMATORY 

R.  G.,  L.  G.,  R.  F.,  L.  G.,  R.  G.,  L.  F.,  R.  G.  &  L.  G.,  8; 

R.  F.,  L.  G.,  R.  G.,  L.  F.,  R.  G.,  L.  G.,  R.  F.  &  L.  G.,  8; 

R.  G.,  L.  F.,  R.  G.,  L.  G.,  R.  F.,  L.  G.,  R.  G.  &  L.  F.,  8; 

Hold  L.  G.  for  three  counts;  come  to  position  on  the  fourth, 
and  then  begin  again  at  the  top  of  the  chart  and  continue  to  the 
•end— coming  up  to  "first"  position  as  above  directed. 

NOTE:  When  the  exercises  are  accompanied  by  music, 
the  first  sixteen  counts  are  a  vamp;  thirty- two  counts  of  the 
regular  music  finish  the  First  Part;  thirty-two  counts  suffice  for 
the  Second  Part;  thirty- two  counts  more 'bring  you  to  the  end  of 
the  chart;  the  four  counts  that  separate  the  first  performance 
from  the  repetition  are  to  be  only  four  chords;  then  follows  the 
vamp  for  another  sixteen  counts,  and  after  that  the  regular 
music  finishes  the  exercise. 

After  Gunning  and  Foiling  is  finished  take  the  breathing 
exercise  as  described  in  No.  7  of  the  First  Set. 
END  OF  "SECOND  SET" 

THIRD  SET 

No.  1.  WHOLE-LEG  EXERCISE  Waltz  Time 

"Front  and  Lateral  Bending" 

Take  "first"  position;  and,  on  counts  ONE  and  TWO,  while 
keeping  the  legs  quite  close  together  and  the  body  erect,  bend 
and  straighten  the  knees  exactly  as  directed  to  do  in  the  first 
exercise  of  the  First  Set. 

On  count  THREE,  by  bending  the  knees  and  spreading  them 
apart,  sit  upon  the  heels  without  leaning  the  body  forward  in 
the  least. 

Straighten  the  knees  and  bring  the  body  up  to  "first" 
position  on  count  FOUR. 

Repeat  counts  one  and  two  on  counts  FIVE  and  six;  sit 
upon  the  heels  on  count  SEVEN;  come  up  to  "first"  position  on 
count  EIGHT,  and  so  continue— sitting  upon  the  heels  on  every 
fourth  count— for  32  counts. 

No.  2.  FOOT  EXERCISE  Waltz  Time 

"On  Toes  of  One  Foot" 

On  count  ONE,  lift  the  right  knee  as  high  as  you  can; 
bring  the  right  foot  up  beside  the  left  leg— toe  of  the 
right  slipper  pointing  straight  downward  toward  the  floor— and, 
on  the  strong  impulse  of  the  count,  rise  upon  the  very  tip  of  the 
toe  of  the  left  slipper  and  hold  this  position  for  about  two 
seconds;  then,  on  count  TWO  lower  the  heel  of  the  left  slipper 
steadily  to  the  floor,  but  dp  not  place  any  weight  upon  it,  and  at 
the  same  time  bring  the  right  foot  down  to  its  proper  position 
beside  the  left  foot. 

Do  all  these  movements  smoothly  and  evenly. 

Continue  these  motions  for  eight  counts,  then  change  by 
raising  the  left  knee  as  high  as  you  can;  bringing  the  left  foot  up 
beside  the  right  leg,  and  rising  as  high  as  you  can  upon 
the  tip  of  the  toe  of  the  right  slipper  on  count  ONE  of  the  second 
eight;  bring  the  left  foot  and  right  heel  down  to  position  on 
the  floor  on  count  TWO,  and  so  on  for  eight  counts. 


SYSTEM  OF   PHYSICAL  CULTURE  47 

Repeat  the  first  eight  counts  during  the  THIRD  EIGHT,  and 
repeat  the  second  eight  counts  during  the  FOURTH  EIGHT— thus 
making  32  counts. 

No.  3.  ANKLE  EXERCISE  Common  Time 

"Ankle  Walking" 

In  doing  this  exercise,  strive  to  keep  the  hips  square  to  the 
front  at  all  times,  and  make  the  body  glide  from  side  to  side  by 
a  twisting  of  the  feet,  ankles  and  lower  legs.  DO  NOT  TWIST 
THE  HIPS. 

On  count  ONE,  place  all  the  weight  upon  the  heels  and  swing 
the  toes  around  until  they  point  as  nearly  to  the  right  side  as 
you  can  make  them  without  twisting  the  hips  in  so  doing. 

On  count  TWO,  place  the  weight  upon  the  balls  of  the  feet 
and  swing  the  heels  to  the  right  as  you  did  the  toes  on  count 
one— but  do  not  twist  the  hips. 

Swing  the  heels  to  the  right  again  on  count  THREE;  swing 
the  toes  to  the  right  on  count  FOUR,  and  so  continue  for  eight 
counts— ending  the  eighth  count  with  the  heels  to  the  right. 

Reverse  the  direction  by  swinging  the  heels  to  the  left 
side  on  count  ONE  of  the  second  eight;  the  toes  to  the  left  on 
count  TWO;  the  heels  to  the  left  again  on  count  THREE;  the  toes 
on  count  FOUR,  and  so  on  for  sixteen  counts — ending  the  last 
count  with  the  toes  pointing  to  the  left  side. 

Again  reverse  the  movement  by  swinging  the  toes  to  the 
right  side  on  count  ONE,  of  the  fourth  eight,  and  proceed  in  that 
direction  for  eight  counts— coming  to  your  starting  point  on  the 
last  count. 

Repeat  all  these  motions  in  the  opposite  direction— that  is, 
move  the  heels  to  the  left  on  count  ONE;  the  toes  on  count  TWO, 
and  so  on,  to  the  left  for  eight  counts;  then  to  the  right  for  six- 
teen counts,  and  to  the  left  again  for  eight  counts,  thereby 
returning  to  your  starting  point  on  the  64th  count. 

No.  4.  KNEE  EXERCISE  Waltz  Time 

"Back  Step" 

On  count  ONE,  step  about  twenty-four  inches  directly  to 
the  rear  with  the  right  foot;  bend  the  right  knee;  throw  the 
weight  well  back  upon  the  right  leg;  keep  the  left  knee  straight; 
hold  the  face,  chest  and  hips  square  to  the  front;  bring  the 
hands  down  from  the  hips,  swing  them  forward,  upward  and 
backward  until  the  index  finger  of  the  left  hand  touches  the 
hollow  in  front  of  the  right  shoulder,  while  the  elbow  is  almost 
as  high  as  the  left  shoulder;  and  the  right  hand  is  high  above 
and  to  the  rear  of  the  right  shoulder;  the  back  of  the  left  hand 
turned  upward,  the  fingers  held  as  in  "Gunning  and  Foiling", 
and  the  back  of  the  right  hand  faces  the  rear  while  the  fingers 
are  held  in  a  position  preparatory  to  throwing  a  spear— similar 
to  holding  a  pencil  while  writing — and  on  the  strong  impulse  of 
the  count  give  a  decided  tension  to  the  muscles  of  the  body, 
especially  those  of  the  right  leg. 

Come  up  to  "first"  position  on  count  TWO;  step  to  the 
rear  again  with  the  right  foot  on  count  THREE;  come  to  position 
on  count  FOUR,  and  so  continue  for  eight  counts. 

During  the  SECOND  EIGHT  reverse  the   motions   by   step- 


48  NEW  YORK  STATE  REFORMATORY 

ping  backward  with  the  left  foot  on  all  the  ODD  counts,  and 
coming  up  to  position  on  the  EVEN  counts;  all  other  motions 
being  in  harmony  with  this  change;  then,  during  the  THIRD  and 
FOURTH  EIGHTS,  alternate  by  stepping  backward  first  with  the 
right  foot— coming  to  position  on  the  following  count — then 
stepping  backward  with  the  left  fcot,  and  so  en  to  the  end  of 
the  fourth  eight. 

Repeat  the  entire  exercise— thus  making  64  counts— and 
end  in  "first"  position  on  the  last  count. 

No.  5.  HIP  EXERCISE  Waltz  Time 

"Hip  Squares" 

On  count  ONE,  while  keeping  the  hips  and  chest  square 
to  the  front  and  the  head  directly  over  the  feet,  move  the  hips 
straight  to  the  right  side,  exactly  as  you  were  directed  to  do  in 
the  hip  exercise  of  the  Second  Set— by  inclining  the  legs  to  the 
right  as  much  as  you  can  and  at  the  same  time  leaning  the  body 
from  the  hips  upward  over  to  the  left,  thereby  preserving  the 
balance  and  keeping  the  head  over  the  feet. 

On  count  ri  wo,  bring  the  hips  up  to  position  and  move 
them  to  the  rear— observing  the  directions  given  above  for 
count  one. 

On  count  THREE,  come  up  to  position  and  move  the  hips 
as  far  as  you  can  over  to  the  left  side— but  do  not  twist  the  hips 
in  the  least. 

On  count  FOUR,  come  up  to  "first"  positon  and  hold  there 
for  an  instant. 

On  count  FIVE,  move  the  hips  to  the  left  again ;  then  to 
the  rear  on  count  six;  to  the  right  on  count  SEVEN,  and  hold  in 
"first"  position  on  count  EIGHT. 

Repeat  all  these  motions  during  the  SECOND  EIGHT,  and 
so  continue  for  32  counts. 

No.  6.  WAIST  EXERCISE  Waltz  Time 

"Diagonal  Waist" 

In  this  exercise  be  sure  that  the  hips  are  held  square  to 
the  front  all  the  time. 

On  count  ONE,  incline  the  head  and  shoulders  over  and 
down  to  the  right-oblique-forward  as  far  as  you  can;  come  up 
to  "first"  position  and  incline  the  head  and  shoulders  over  aud 
down  to  the  left-oblique-backward,  on  count  TWO. 

Repeat  count  one  on  count  THREE;  repeat  count  two  on 
count  FOUR,  ond  so  continue  to  the  right-oblique-forward  and 
to  the  left-oblique-backward,  for  eight  counts. 

During  the  SECOND  EIGHT,  repeat  the  first  eight;  but, 
move  the  head  and  shoulders  over  and  down  to  the  leit-oblique- 
forward  and  up,  over  and  down  to  the  right-oblique-backward, 
instead  of  to  the  right-oblique-forward  and  to  the  lelt-oblique- 
backward. 

On  count  ONE,  of  the  third  eight,  step  cut  about  thirty-six 
inches,  with  the  right  foot  to  the  right-oblique-forward;  bring 
the  hands  down  from  the  hips,  extend  them  outward  and  down- 
ward in  the  same  direction;  bend  the  right  knee  while  the  left 
knee  is  held  straight;  and,  while  moving  the  head  and  shoulders 
as  directed  to  do  on  count  one  of  the  first  eight,  cause  the  tips 


SYSTEM  OF  PHYSICAL  CULTURE  49 

of  the  fingers  of  the  right  hand  to  touch  the  floor  beside  the  right 
foot,  while  the  fingers  of  the  left  hand  are  about  eighteen  inches 
above  the  floor— this  difference  being  due  to  the  fact  that  the 
chest  faces  outward  and  not  downward.  Do  not  twist  the  hips; 
keep  them  to  the  front. 

On  count  TWO  keep  the  arms  straight  and  lift  them, 
with  the  head  and  shoulders,  and  incline  them  over  and  down  to- 
the  left-oblique-backward,  as  far  as  you  can,  without  too  much 
strain,  and  at  the  same  time,  straighten  the  right  leg,  and  bend 
the  left  leg. 

On  count  THREE,  while  keeping  the  elbows  straight  and 
the  arms  parallel  with  each  other,  lift  the  arms,  head  and 
shoulders,  and  incline  them  over  and  down  to  the  right-oblique- 
forward,  as  on  count  one;  repeat  count  two  on  count  FOUR,  and 
so  continue  this  second  part  to  the  right-oblique-forward,  and  to 
the  left-oblique-backward,  for  eight  counts— coming  up  to  "first" 
position  on  the  last  count. 

On  count  ONE,  of  the  fourth  eight,  step  out  to  the  left- 
oblique-forward  with  left  foot  and  proceed  to  move  the  arm, 
head  and  shoulders  to  the  left-oblique-forward,  and  to  the  right- 
oblique-backward,  during  the  fourth  eight  as  directed  to  do  dur- 
ing the  third  eight— coming  up  to  "first"  position  on  the  eighth 
count. 

Repeat  the  entire  exercise  from  the  beginning— thus  mak- 
ing 64  counts. 

No.  7.  CHEST  EXERCISE  Two  Step  Time 

"Wing  Action" 

On  count  ONE,  bring  the  hands  down  from  the  hips,  swings 
them  forward,  upward  and  back  until  the  tips  of  the  fingers 
touch  the  hollow  of  the  throat  at  the  top  of  the  chest;  and,  on 
the  strong  impulse  of  the  count,  while  the  tips  of  the  fingers 
remain  in  the  same  place,  lift  the  right  elbow  with  a  quick, 
energetic  action  as  high  as  you  can;  and  hold  it  there  for  an 
instant,  while  keeping  the  left  elbow  close  to  the  body. 

On  count  TWO,  lower  the  right  elbow  rapidly,  and  cause 
the  upper  arm  to  strike  the  chest  a  good  hard  blow  while  the 
chest  is  held  expanded  as  much  as  possible  and  its  muscles 
firmly  tensed. 

Lift  the  right  elbow  again  on  count  THREE;  lower  it  on 
count  FOUR,  and  so  continue  for  eight  counts;  then,  during  the 
SECOND  EIGHT,  repeat  the  same  exercise  with  the  left  elbow 
while  the  right  remains  near  the  body  and  its  muscles  are  de- 
vitalized—the fingers  remaining  in  the  hollow  of  the  throat. 

On  count  ONE,  of  the  third  eight,  lift  the  right  elbow  as 
before;  and,  on  count  TWO,  while  the  right  elbow  is  being 
lowered,  lift  the  left  elbow  and  bring  it  down;  on  count  THREE 
the  right  elbow  is  being  lifted  again;  bring  the  right  down 
and  lift  the  left  on  count  FOUR,  and  so  continue  this  alternating 
movement  for  eight  counts— holding  the  left  elbow  against  the 
chest  on  the  last  count,  while  the  right  elbow  is  being  lowered. 

On  count  ONE,  of  the  fourth  eight,  lift  both  elbows 
together;  lower  them  on  count  TWO;  lift  them  again  on  count 
THREE,  and  so  continue  for  eight  counts. 

Repeat  the   entire   exercise  once   more— thus  making  64 


50  NEW  YORK  STATE  REFORMATORY 

counts — and  bring  the  hands   down  to     "first"    position   imme- 
diately after  the  last  count. 

No.  8.  SHOULDER  EXERCISE  Waltz  Time 

"Right- Angles" 

On  count  ONE,  bring  the  hands  down  from  the  hips,  swing 
them  outward  and  upward  until  the  arms  are  on  a  level  with  the 
shoulders,  and  on  a  line  with  each  other;  close  the  hands  tightly 
in  the  fist  shape;  lift  the  hands  until  the  forearms  are  exactly 
at  right-angles  with  the  upper  arms;  the  backs  of  the  hands  are 
facing  outward;  the  wrists  held  straight;  and,  on  the  strong 
impulse  of  the  count,  bring  the  fist  forward,  down  and  back- 
ward with  a  strong  effort,  at  the  same  time  keeping  the 
upper  arms  as  high  as  the  shoulders  and  on  a  perfect  line  with 
each  other,  the  elbows  bent  exactly  at  right-angles,  the  backs 
of  the  hands  facing  outward,  the  fists  tightly  clenched,  the  wrists 
straight,  and  all  other  parts  of  the  body  in  "first"  position, 
while  the  breathing  is  deep  and  regular. 

On  count  TWO,  swing  the  fists  forward,  upward  and  back- 
ward, with  an  equally  strong  effort  as  on  count  one,  while  ob- 
serving all  the  directions  as  given  above  for  the  first  count. 

Repeat  counts  one  and  two  on  counts  THREE  and  FOUR, 
and  so  continue  for  32  counts— bringing  the  ha^nds  down  to  the 
hips  on  the  last  count,  instead  of  lifting  them  again. 

No.  9.  ARM  EXERCISE  Two  Step  Time 

"Quarter  Circles" 

On  count  ONE,  bring  the  hands  down  from  the  hips  and 
swing  them  outward  and  upward  until  the  arms  are  on  a  level 
with  the  shoulders,  and  are  on  a  perfect  line  with  each  other; 
clench  the  fists  tightly;  have  the  backs  of  the  hands  toward  the 
rear;  and,  on  the  strong  impulse  of  the  count,  tense  the  muscles 
of  the  arms  and  chest,  and,  while  keeping  the  arms  rigidly 
straight,  swing  them  around  to  the  front  very  rapidly  and,  by 
concentrating  the  mind  upon  the  muscles  of  the  arms,  force  them 
to  stop  the  hands  abruptly  when  they  are  exactly  in  front  of 
their  respective  shoulders. 

On  count  TWO,  take  the  tension  out  of  the  muscles,  and 
swing  the  arms  around  laterally  as  far  as  you  can,  while  keeping 
them  up  on  a  level  with  the  shoulders;  swing  the  arms  forward 
again  on  count  THREE;  backward  on  count  FOUR,  and  so  continue 
for  32  counts— bringing  the  hands  down  to  the  hips  on  the  last 
count. 

No.  10.  HAND  EXERCISE  Two  Step  Time 

"Hooked  Fingers" 

On  count  ONE,  bring  the  hands  down  from  the  hips;  swing 
them  forward,  and  up  to  a  level  with  the  shoulders;  keep  the 
fingers  close  together  and  bend  them  until  they  are  hook-shaped; 
bend  the  elbows  until  the  hands  overlap  each  other;  while  having 
the  back  of  the  right  hand  turned  outward,  and  the  back  of  the 
left  hand  toward  the  chest,  cause  the  hooked  fingers  to  engage 
firmly;  and,  on  the  strong  impulse  of  the  count,  shoot  the  hands 
rapidly  forward  and  hold  them  there  for  about  two  seconds; 
then,  on  count  TWO,  while  keeping  the  elbows  on  a  level  with 


SYSTEM  OF  PHYSICAL  CULTURE  51 

the  shoulders,  bring  the  hands  back  rapidly  toward  the  chest  and 
make  a  strong  effort  to  pull  the  hands  apart— but  by  keeping  the 
fingers  hooked  the  hands  remain  fast.  Be  sure  to  keep  the 
hands  and  arms  on  a  level  with  the  shoulders  throughout  the 
exercise. 

Extend  the  hands  forward  again  on  count  THREE;  draw 
them  back  on  count  FOUR,  and  so  continue  for  32  counts— bring- 
ing the  hands  down  to  the  hips  immediately  after  the  last  count. 

A  very  good  change  to  make  in  this  exercise,  is  to  change 
the  position  of  the  hands  on  the  first  count  of  each  eight;  that  is, 
the  back  of  the  right  hand  turned  outward  during  the  first  eight 
while  the  back  of  the  left  is  toward  the  chest;  and,  on  count  ONE  of 
the  second  eight,  the  back  of  the  hands  are  turned  so  that  the  back 
of  the  left  hand  turns  outward  and  the  back  of  the  right  hand 
is  toward  the  chest;  and  reverse  again  at  the  beginning  of  the  next 
eight,  and  so  on,  to  the  end  of  the  exercise. 

If  the  proper  amount  of  effort  is  put  into  the  "pull"  of 
this  exercise  you  will  notice  that  just  before  the  hands  reach 
the  chest  they  rebound,  or  spring,  outward,  and  then  return 
toward  the  chest  and  then  outward  again  for  two  or  three 
times.  Pull  from  the  shoulders,  and  pull  HARD. 

No.  11.  NECK  EXERCISE  Waltz  Time 

"Reverse  Circles" 

On  count  ONE,  tense  the  muscles  of  the  neck  and  incline 
the  head  over  and  down  to  the  right— until  the  right  ear  touches 
the  right  shoulder. 

On  count  TWO,  raise  the  head,  and  incline  it  backward  as 
far  as  you  can— but  keep  the  mouth  shut. 

On  count  THREE,  raise  the  head  and  incline  it  over  and 
down  to  the  left  side,  as  you  did  to  the  right  on  count  one. 

On  count  FOUR,  raise  the  head  and  incline  it  forward. 

Reverse  the  motions  during  the  next  four  counts  by 
inclining  the  head  to  the  left  on  count  FIVE;  to  the  rear  on  count 
six;  to  the  right  on  count  SEVEN,  and  forward  on  count  EIGHT. 

Repeat  all  these  motions  during  the  SECOND,  THIRD  and 
FOURTH  EIGHTS— thus  making  32  counts— and  bring  the  head  up 
to  "first"  position  on  the  last  count. 

No.  12.  WHOLE-BODY  EXERCISE  Waltz  Time 

"Handkerchief  Exercise" 

On  count  ONE,  jump  up  off  the  floor;  bring  the  feet 
about  thirty-six  inches  apart;  bend  the  knees,  the  hips  and  the 
waist;  bring  the  hands  down  in  front,  pass  them  between  the 
feet  and  touch  the  tips  of  the  fingers  to  the  floor  slightly  to  the 
rear  of  your  standing  place.  All  these  motions  are  to  be  done 
simultaneously,  and  the  muscles  of  the  entire  body  are  to  be 
given  a  decided  tension  on  the  strong  impulse  of  the  count. 

On  count  TWO,  straighten  the  knees,  the  hips  and  the 
waist;  keep  the  elbows  straight  and  swing  the  arms  forward  and 
upward— the  palms  being  gradually  separated  until  the  arms  are 
parallel  with  each  other— and  bring  the  head,  shoulders  and 
arms  backward,  until  the  face  is  turned  toward  the  ceiling.  Do 
not  bend  the  elbows  nor  spread  the  hands  farther  apart  than  are 
the  arms  at  the  shoulders. 


62  NEW  YORK  STATE  REFORMATORY 

On  count  THREE,  swing  the  head,  shoulders  and  arms  over 
and  down  as  directed  to  do  on  count  one,  the  hands,  after  passing 
below  the  level  of  the  shoulders,  being  gradually  drawn  together 
until  the  tips  of  the  fingers  touch  each  other  as  they  touch  the 
floor  some  two  or  three  inches  to  the  rear  of  where  they  touched 
before. 

I  might  add  here,  that  you  are  to  imagine— if  you  have 
not  the  real  thing  at  hand— that  on  the  first  downward  movement 
you  drop  your  handkerchief  on  the  floor  and  on  the  next  down- 
ward movement  you  pick  it  up,  then  drop  it  again  a  little  farther 
back  on  the  next  downward  movement,  and  so  on  to  the  end  of 
the  exercise.  This  is  why  we  call  it  the  "Handkerchief  Exer- 
cise." 

Lift  the  head,  shoulders  and  arms,  and  incline  them  back- 
ward on  count  FOUR,  and  continue  as  above  directed  for  32 
counts— springing  from  the  floor  and  coming  up  to  "first" 
position  on  the  last  count. 

This  is  an  excellent  exercise.     Execute  it  with  a  will. 

No.  13.  RAPID  EXERCISE  Two  Step  Time 

"Farmers'  Warming" 

This  is  a  familiar  movement,  and  an  excellent  exercise 
for  warming  the  body  when  its  chilled  condition  is  due  to  a 
sluggish  circulation. 

Keep  the  lungs  well  supplied  with  fresh  air,  while 
carrying  out  the  following  directions: 

On  count  ONE,  bring  the  hands  down  from  the  hips,  swing 
them  outward,  and  up  to  a  level  with  the  shoulders,  then  pass 
them  very  rapidly  forward  and  around,  until  the  palms  and  the 
fingers  strike  the  back  of  the  shoulders  a  good  hard  blow.  To 
make  the  movement  sufficiently  rapid,  it  will  be  necessary  to 
tense  the  muscles  of  the  arms  and  chest  considerably,  while  the 
will  and  determination  are  centered  in  the  one  thought  of 
making  the  movement  a  very  rapid  one. 

On  count  TWO,  take  the  excessive  tension  out  of  the  muscles, 
and  move  the  arms  as  far  around  to  the  rear  as  you  can;  and 
then,  on  the  strong  impulse  of  the  count,  bring  them  around, 
as  on  count  one,  with  sufficient  speed  to  finish  the  motion  before 
the  beginning  of  another  count.  Of  course  the  speed  will  be 
determined  by  the  rapidity  of  the  counting,  therefore  the  count- 
ing—whether oral  or  in  time  to  music— should  be  such  that,  as 
the  individual  or  the  class  improves  in  ability  from  day  to  day,  a 
constant  effort,  with  increased  speed,  is  maintained. 

On  count  THREE,  repeat  count  two,  and  so  continue  for  32 
counts  -  coming  to  "first"  position  on  the  last  count. 

NOTE:  You  will  find  it  best  to  make  the  right  arm  pass 
above  the  left  arm  on  the  first  forward  movement,  then  the 
left  arm  pass  above  the  right  arm  on  the  succeeding  forward 
movement,  and  so  on,  alternating  these  courses,  to  the  end  of 
the  exercise. 

No.  14.  LIGHT-STEP  EXERCISE      Two  Step  Time 

"Combination" 

This  is  quite  a  catchy  exercise,  and  one  that  is  pleasing 
to  observers  as  well  as  beneficial  to  the  performer.  The  move- 


SYSTEM  OP   PHYSICAL  CULTURE  53 

ments  should  be  lively  and  full  of  spring,    while   at  the   same 
time  smooth  and  graceful. 

On  count  ONE,  lift  the  right  foot  well  off  the  floor  and 
bring  it  across  in  front  of  the  left  leg  until  the  heel  of  the 
right  slipper  is  from  twelve  to  eighteen  inches  to  the  left- 
oblique-forward  of  the  left  leg;  the  right  foot  arched  so  that 
the  sole  of  the  slipper  turns  backward  and  downward;  give  two 
hops  in  rapid  succession  on  the  left  foot,  springing  up  off  the 
floor  some  two  or  three  inches  and  landing  lightly  upon  the  ball 
of  the  left  foot  each  time;  then,  on  count  TWO,  bring  the  right 
foot  down  to  its  position  on  the  floor  and  give  two  hops  on  the 
right  foot  while  the  left  foot  is  being  thrown  across  to  the  right- 
oblique-forward,  as  the  right  foot  was  thrown  to  the  left-oblique- 
forward  on  count  one,  and  land  lightly  upon  the  ball  of  the 
foot  as  before  directed. 

Lift  the  right  foot  again,  and  give  the  two  hops  on  the 
left  foot  on  count  THREE;  give  the  two  hops  on  the  right  foot  on 
count  POUR,  and  so  continue  for  sixteen  counts— bringing  the 
right  foot  down  to  its  place  on  the  floor  beside  the  left  foot  on 
the  strong  impulse  of  the  last  count. 

During  the  SECOND  SIXTEEN  counts,  repeat  the  same  exer- 
cise, but,  instead  of  making  the  right  foot  lead  as  before,  lift 
the  left  foot  and  bring  it  across  to  the  right-oblique-forward,  and 
give  the  two  hops  on  the  right  foot  as  above  explained— ending 
as  before  at  the  finish  of  the  sixteenth  count. 

On  count  ONE,  of  the  third  sixteen,  bring  the  right  foot 
out  and  up  directly  to  the  right  side  and  give  the  two  hops  as 
before— keeping  the  right  leg  straight— then,  on  count  TWO, 
bring  the  right  foot  down  to  its  position  on  the  floor  and  extend 
the  left  foot  out  and  up  to  the  left  side  and  give  the  two  hops  on 
the  right  foot;  bring  the  right  foot  to  the  right  again,  on  count 
THREE;  the  left  foot  to  the  left  on  count  FOUR,  and  so  on  for 
sixteen  counts— ending  on  the  last  count  as  above  directed. 

During  the  FOURTH  SIXTEEN  counts,  repeat  the  third  six- 
teen counts  by  bringing  the  left  foot  out  and  up  to  the  left  side 
and  giving  the  two  hops  on  the  right  foot  on  count  ONE,  and 
proceed  in  the  usual  manner  to  the  end— bringing  the  left  foot 
down  to  its  proper  place  on  the  floor  at  the  finish  of  the  sixteenth 
count. 

During  the  FIFTH  SIXTEEN  counts,  bring  the  right  foot 
directly  forward  and  the  left  foot  directly  backward  and  give  the 
two  hops  on  the  foot  remaining  on  the  floor  each  time  the  oppo- 
site foct  moves  to  the  front  or  to  the  rear— ending  as  before,  by 
bringing  the  foot  that  leads  (the  right  foot,  in  this  case)  down  to 
its  proper  place  on  the  floor  beside  the  other  foot. 

Keep  the  hips  square  to  the  front;  the  legs  straight,  and 
bring  the  feet  directly  forward  and  directly  backward. 

During  the  SIXTH  SIXTEEN  counts,  repeat  the  fifth  sixteen 
counts  by  having  the  left  foot  lead  to  the  front  and  the  right 
foot  move  to  the  rear,  while  the  hopping  continues  as  usual— 
ending  as  before  by  bringing  the  left  foot  down  to  the  floor  be- 
side the  right  foot  on  the  last  count. 

Now  we  come  to  the  part  which  combines  all  these  move- 
ments in  a  succession  of  changes : 

Bring    the  right  foot  over  and  across  to  thd  left-oblique- 


64  NEW  YORK  STATE  REFORMATORY 

forward  and  give  two  hops  on  the  left  foot  on  count  ONE;  extend 
the  left  foot  over  and  across  to  the  right-oblique-forward  and 
give  the  two  hops  on  the  right  foot  on  count  TWO;  extend  the 
right  foot  directly  out  and  up,  to  the  right  side,  and  give  the  two 
hops  on  the  left  foot  on  count  THREE;  bring  the  left  foot  directly 
out  and  up  to  the  left  side,  and  give  the  two  hops  on  the  right 
foot  on  count  FOUR;  extend  the  right  foot  directly  forward  and 
give  the  two  hops  on  the  left  foot  on  count  FIVE;  extend  the 
left  foot  directly  to  the  rear  and  give  the  two  hops  on  the  right 
foot  on  count  Six;  bring  the  right  foot  directly  forward  again 
and  give  the  two  hops  on  the  left  foot  on  count  SEVEN,  and 
bring  the  right  foot  down  to  its  place  on  the  floor  beside  the 
left  foot  on  count  EIGHT. 

Repeat  the  above  eight  counts,  with  the  left  foot  leading 
during  the  SECOND  EIGHT;  that  is,  bring  the  left  foot  across  the 
right  leg  on  count  ONE;  the  right  across  the  left  on  count  TWO; 
the  left  out  to  the  side  on  count  THREE;  the  right  out  to  the  side 
on  count  FOUR;  the  left  forward  on  count  FIVE;  the  right  back- 
ward on  count  six;  the  left  forward  again  on  count  SEVEN  and 
down  to  position  on  count  EIGHT. 

Have  the  right  foot  lead  again  during  the  THIRD  EIGHT, 
and  the  left  foot  lead  again  during  the  FOURTH  EIGHT,  thus  end- 
ing the  exercise  on  the  128th  count. 

This  exercise  may  be  reduced  one-half,  if  the  leader  so 
directs,  but  the  body  must  be  held  well  up  in  "first"  position 
throughout  the  entire  performance. 

No.  IS.  DEVITALIZING  EXERCISE  Waltz  Time 

"Forearm  Devitalizing" 

On  count  ONE,  change  to  "second"  position,  and  swing  the 
right  hand  and  forearm  forward  and  upward  in  an  energetic 
manner  until  the  inner  edge  of  the  hand  is  close  to  the  front  side 
of  the  right  shoulder,  and  on  the  strong  impulse  of  the  count- 
while  the  elbow  is  held  near  the  body  and  the  fingers,  hand, 
Wrist  and  forearm  are  perfectly  straight— tense  the  muscles  of 
these  parts  severely;  then,  by  an  act  of  the  will,  take  ALL  the 
tension  out  of  these  same  muscles  instantaneously  thereby  allow- 
ing the  hand  to  fall  like  a  heavy  weight  down  by  the  side  of 
the  right  leg. 

Lift  the  hand  again  in  the  same  manner  on  count  three; 
allow  it  to  fall  limply  on  count  FOOR,  and  so  continue  with  the 
right  forearm  for  eight  counts;  then  use  the  left  hand  and 
forearm  in  like  manner  for  eight  counts,  after  which  repeat  the 
exercise  with  both  hands  moving  in  unison  for  sixteen  counts; 
and  then  repeat  all  the  movements  once  more— thus  making  64 
counts. 

No.  16.  ARTISAN  EXERCISE  Waltz  Time 

"The  Anvils" 

JOn  count  ONE,  step  about  thirty-six  inches  directly  forward 
th  the  right  foot;  bend  the  right  knee;  keep  the  left  leg 
•traight;  close  both  hands  in  the  first  shape;  swing  the  right  hand 
forward  until  the  edge  of  the  fist  rests  firmly  upon  the  right 
knee;  swing  the  left  arm— which  must  be  held  straight— back- 
ward, upward,  over  and  down  in  a  large  circle  and  cause  the 


SYSTEM  OF   PHYSICAL  CULTURE  55 

left  fist  to  land  in  an  apparently  severe  blow  upon  the  clenched 
fist  resting  upon  the  right  knee  on  the  strong  impulse  of  the 
count.  In  this  final  part  of  the  count  the  back  of  the  right 
hand  is  toward  the  right  side;  the  back  of  the  left  hand  is 
toward  the  left  side;  the  muscles  are  energetically  tensed, 
and  the  striking  of  the  one  fist  upon  the  other  must  appear 
to  be  much  more  severe  than  it  actually  is— the  imagination 
being  allowed  full  sway. 

On  count  TWO,  come  up  to  "first"  position  in  an  easy  and 
graceful  manner,  with  the  severe  tension  removed  from  the 
muscles. 

On  count  THREE,  repeat  count  one;  come  back  to  "first" 
position  on  count  FOUR,  and  so  continue— stepping  forward  on  the 
right  foot— for  eight  counts;  then  change  by  stepping  forward  in 
like  manner  on  the  left  foot;  placing  the  left  fist  on  the  left  knee, 
and  describing  the  large  circle  and  delivering  the  blow  with  the 
right  fist  on  count  ONE  of  the  second  eight;  coming  back  to  "first' ' 
position  on  count  TWO,  and  so  continuing  during  the  second  eight. 

During  the  THIRD  EIGHT,  repeat  the  first  eight,  and  during 
the  FOURTH  EIGHT  repeat  the  second  eight— thus  requiring  82 
counts,  and  ending  in  "first"  position. 

No.  17.  IMITATION  EXERCISE  Waltz  Time 

"Wall  Pushing" 

Imagine  that  there  is  a  high  wall  in  front  of  you  and  that 
you  are  determined  to  push  it  over. 

On  count  ONE,  bring  the  hands  down  from  the  hips  and 
swing  them  outward  and  upward  to  the  right-oblique-forward 
until  the  arms  are  straight  and  on  a  level  with  the  shoulders; 
the  wrists  are  bent  at  right-angles  so  that  the  hands  and  fingers 
are  perpendicular  and  the  palms  are  facing  to  the  right-oblique- 
forward;  then,  on  the  strong  impulse  of  the  count,  while  holding 
the  chest  very  firm  and  square  to  the  front,  draw  the  shoulders 
as  far  backward  as  you  possibly  can  and  bring  them  outward  to 
the  right-oblique-forward  so  that  the  palms  of  the  hands  come 
squarely  against  the  imaginary  wall  in  a  strongly  pushing 
position. 

Bring  the  hands  back  to  the  hips  and  take  the  tension  out 
of  the  muscles  on  count  TWO;  give  the  push  again  on  count 
THREE;  back  to  position  on  count  FOUR,  and  so  continue  pushing 
to  the  right-oblique-forward  for  eight  counts;  then  repeat  the 
exercise  to  the  left-oblique-forward  during  the  SECOND  EIGHT 
counts. 

On  count  ONE  of  the  third  eight,  step  about  twenty-four 
inches  directly  forward  with  the  right  foot;  turn  the  chest  so 
that  it  almost  faces  the  left  side;  lean  the  body  slightly  back- 
ward; bend  the  left  knee  and  throw  the  weight  upon  the  left 
leg;  raise  the  arms  up  directly  in  front  to  a  level  with  the  shoul- 
ders—hands held  in  the  pushing  attitude  as  above  described— 
and,  on  the  strong  impulse  of  the  count,  draw  the  shoulders 
backward  as  before  directed,  and  then  throw  the  entire  weight 
against  the  imaginary  wall;  and,  at  the  very  instant  the  shoul- 
ders are  thrust  forward,  straighten  the  left  leg,  and  bend  the 
right  knee,  but  do  not  lean  the  body  forward,  —in  fact  the  body 
still  leans  slightly  backward  while  the  chest  fronts  to  the  left- 


66  NEW  YORK  STATE  REFORMATORY 

oblique-forward,  and  the  right  arm  is  somewhat  higher  than  the 
left  arm  when  the  hard  push  is  given. 

On  count  TWO,  come  back  to  "first"  position;  step 
forward  and  give  the  push  again  on  count  THREE;  come  back 
to  position  on  count  FOUR,  and  so  continue  stepping  forward  on 
the  right  foot  during  the  third  eight;  then  step  forward 
with  the  left  foot  in  like  manner  on  all  the  odd  counts  and  come 
back  to  position  on  all  the  even  counts  during  the  fourth  eight 
—all  changes  of  the  body-positions  must  correspond  with  the 
•change  of  step. 

Repeat  the  entire  exercise:  that  is,  push  to  the  right- 
oblique-forward  and  back  to  position  during  the  first  eight;  to 
the  left-oblique-forward  and  back  to  position  during  the  second 
eight;  step  directly  forward  with  the  right  foot  and  hack  to 
position  during  the  third  eight,  and  step  directly  forward  with 
the  left  foot  and  back  to  position  during  the  fourth  eight— thus 
requiring  64  counts  in  all. 

END  OF  THIRD  SET. 

FOU  RTH    SET 

No.  1.  WHOLE-LEG  EXERCISE  Waltz  Time 

4 'Sitting  on  Heel" 

Take  "first"  position  and  during  counts  ONE,  TWO,  THREE 
and  FOUR,  without  inclining  the  body  forward  in  the  least,  gradu- 
ally bend  the  knees  until  at  the  finish  of  the  fourth  count  you 
are  sitting  upon  your  heels. 

To  preserve  your  balance,  allow  the  heels  to  rise  from  the 
floor  and  the  knees  to  pass  slightly  forward  as  the  body  descends, 
at  the  same  time  pressing  the  hands  more  firmly  against  the 
waist. 

Remain  sitting  upon  the  heels  until  just  before  the  strong 
impulse  on  count  FIVE,  on  which  count  you  begin  straightening 
the  knees  again  and  continue  so  doing  during  counts  six,  SEVEN 
and  EIGHT— gradually  bringing  the  body  up  to  its  former  position, 
but  not  inclining  the  body  forward  in  so  doing. 

The  knees  should  reach  "first"  position  on  the  strong 
impulse  of  count  eight,  and  not  an  instant  before.  Do  not  rise 
high  upon  your  toes  on  count  seven,  and  then  bring  the  heels 
down  on  count  eight— as  most  people  would  do— but  bring  the 
heels  to  the  floor  on  count  seven,  and  hold  them  there  until  the 
knees  straighten  at  the  finish  of  count  eight. 

Sit  upon  the  heels  during  the  SECOND,  the  THIRD  and  the 
FOURTH  eights— thus  doing  the  exercise  four  times  in  32  counts. 

This  exercise  must  ba  done  slawly  and  steadily,  ani  the 
muscles  must  be  under  the  control  of  the  will  at  all  times. 

No.  2.  FOOT  EXERCISE  Waltz  Time 

"Front  Circles" 

Hold  the  upper  part  of  the  body  carefully  in  "first" 
position  during  this  exercise. 

On  count  ONE  describe  a  large  circle  out  in  front,  with  the 
right  foot,  by  passing  this  foot,  first  forward,  then  in  a  curved 
course  to  the  left  and  upward,  some  three  feet  or  more,  and  over 


SYSTEM  OF   PHYSICAL  CULTURE  57 

rand  across  to  the  right  and  downward  in  a  wide  swing;  and,  by 
bending  the  left  knee  considerably,  touch  the  floor  a  light 
glancing  blow  with  the  toe  of  the  right  slipper  as  far  out  in 
front  as  you  can  on  the  strong  impulse  of  the  count,  as  the  right 
foot  passes  in  its  downward  sweep  to  the  left  in  completing  the 
circle. 

Strive  to  keep  the  toe  of  the  right  slipper  pointing  to  the 
front,  in  a  line  with  the  leg,  instead  of  having  it  point  upward. 
Keep  the  right  leg  straight. 

Continue  the  movement  of  the  right  foot  into  another  circle 
•on  count  TWO;  and  into  still  another  on  count  THREE,  and  so  on 
for  eight  counts— bringing  the  right  foot  down  to  its  position 
beside  the  left  foot  on  the  last  count. 

Each  time  the  left  knee  is  bent  to  allow  the  right  foot  to 
touch  the  floor,  out  in  front,  it  should  be  again  straightened,  as  the 
right  foot  once  more  passes  upward  in  its  circular  course. 

During  the  SECOND  EIGHT,  describe  these  circles  with  the 
left  foot  as  directed  to  do  with  the  right  foot  during  the  first 
eight.  . 

Use  the  right  foot  again  during  the  THIRD  EIGHT,  and  the 
left  foot  again  during  the  FOURTH  EIGHT— making  32  counts,  and 
-ending  in  "first"  position  at  the  finish  of  the  exercise. 

No.  3.  ANKLE  EXERCISE  Common  Time 

"Prying" 

In  the  past,  we  have  had  much  trouble  in  getting  the  class 
to  understand  this  simple  exercise  well  enough  to  properly  exe- 
cute it;  therefore,  I  wish  you  would  observe  closely  the  directions 
here  given. 

On  count  ONE,  swing  the  right  leg  around,  in  front  of  the 
left,  until  the  back  of  the  right  knee  presses  firmly  against  the 
front  of  the  left  knee,  and  the  right  foot  reaches  as  far  as  possi- 
ble to  the  rear,  while  only  the  tip  of  the  toe  of  the  right 
slipper  touches  the  floor.  All  other  parts  of  the  body  are  to  be 
held  in  "first"  position. 

On  count  TWO,  straighten  and  stiffen  the  right  leg,  and  bend 
the  left  knee  until  the  right  foot  is  pushed  as  far  forward  as  possi- 
ble. Both  knees  are  to  be  kept  together  and,  as  one  knee 
straightens  the  other  knee  bends. 

On  count  THREE,  step  as  far  forward  as  you  can,  by 
straightening  the  left  leg,  and  passing  the  left  foot  to  the  right 
side  of  the  right  foot  and  onward  to  the  front,  the  right  knee 
bending  to  permit  the  longer  stride,  and  swing  the  body  forward 
until  the  weight  is  again  placed  upon  the  ball  of  the  left  foot,  and 
the  right  knee  is  bent  so  that  only  the  tip  of  the  toe  of  the  right 
slipper  touches  the  floor  to  the  rear,  as  at  the  end  of  count  one. 

Repeat  count  two,  on  count  FOUR;  repeat  count  three  on 
count  FIVE,  and  so  continue  this  manner  of  prying  the  right  foot 
forward,  on  the  EVEN  counts,  for  eight  counts— ending  the 
-eighth  count  with  the  right  foot  extended  far  out  to  the  front. 

During  the  SECOND  EIGHT,  return  to  your  starting  point 
'.by  first  swinging  the  right  foot  to  the  rear,  passing  it  to  the  left 
side  of  the  left  foot,  into  the  position  above  described  for  the 
ending  of  count  one  of  the  first  eight;  then,  on  the  following 
.count,  straighten  the  right  knee  suddenly,  thereby  causing  it 


58  NEW  YORK  STATE  REFORMATORY 

to  force  the  left  leg  as  far  as  possible  to  the  rear  without 
separating  the  knees,  —both  feet  are  kept  in  touch  with  the  floor 
and  on  all  even  counts  they  are  forced  either  forward  or  back- 
ward by  a  prying  pressure  of  the  opposite  leg.  Swing  the  right 
foot  to  the  rear  again  as  before,  and  proceed  as  above  directed  - 
ending  the  eighth  count,  with  the  right  foot  on  your  starting 
point,  while  the  left  foot  is  some  distance  to  the  rear. 

On  count  ONE,  of  the  third  eight ,  swing  the  left  foot  around 
and  place  the  tip  of  the  left  slipper  on  the  floor  as  far  to  the 
rear  of  the  right  foot  as  you  can,  and  proceed  forward  during  the 
ordinary  number  of  counts  as  directed  to  dp  during  the  first  eight 
and  then  return  to  your  starting  point  during  the  FOURTH  EIGHT ; 
after  which,  repeat  the  exercise  from  the  beginning  and  bring 
the  left  foot  around  to  "first"  position,  on  the  last  count. 

No.  4.  KNEE  EXERCISE  Waltz  Time 

"Reversed  Laterals" 

On  count  ONE,  swing  the  right  foot  around  to  the  rear,  and 
pass  it  as  far  as  possible  to  the  left  side  of  the  left  foot;  and,  at 
the  same  time,  bring  the  hands  down  from  the  hips  and  swing 
them  outward  and  upward  until  they  are  parallel  and  on  a  level 
with  the  shoulders,  as  the  front  of  the  chest  and  hips  are  turned 
toward  the  right  side;  then,  on  the  strong  impulse  of  the  count, 
bend  the  right  knee  and  throw  the  weight  of  the  body  back 
upon  the  right  leg— keeping  the  left  foot  in  its  original  place 
upon  the  floor,  and  holding  the  left  leg  straight. 

Make  all  these  motions  as  large  as  you  can,  and  execute 
them  as  gracefully  as  possible. 

On  count  TWO,  swing  the  body  back  around  to  "first" 
position;  repeat  count  one,  on  count  THREE,  and  so  continue  for 
eight  counts ;  then  swing  the  left  foot  around  to  the  right  side 
and  proceed  as  above  directed  during  the  second  eight;  after 
which,  alternate  by  first  swinging  the  right  foot  around  to  the 
left  side,  and  coming  back  to  position  on  the  next  count;  swing- 
ing the  left  foot  around  to  the  right  side,  and  so  on  for  sixteen 
counts. 

Repeat  the  entire  exercise— making  64  counts— and  end 
in  "first"  position. 

No.  5.  HIP  EXERCISE  Waltz  Time 

"Cross-Leg  Action" 

On  count  ONE,  raise  the  right  knee  as  high  as  the  hips; 
bend  it  at  right-angles;  and,  on  the  strong  impulse  of  the  count, 
throw  the  right  foot  directly  to  the  left  side,  across  in  front  of 
the  left  leg  and  up  until  the  right  foot  and  the  right  knee  are 
as  high  as  the  right  hip,  while  both  the  hip  and  the  knee  are 
bent  at  right-angles. 

This,  at  first,  may  seem  impossible— due  to  a  lack  of  flexi- 
bility of  the  hip  muscles— but  patient  and  determined  practice 
will  in  time  accomplish  the  desired  result. 

Bring  the  right  foot  down  to  its  position  on  the  floor  be- 
aide  the  left  foot,  on  count  TWO;  swing  it  across  in  front  of  the 
left  leg  again  on  count  THREE,  and  so  continue  for  eight  counts ; 
then  use  the  left  foot  and  leg  in  like  manner  during  the  SECOND- 
EIGHT;  then  alternate  by  first  moving  the  right  foot,  and  then. 


SYSTEM  OF  PHYSICAL  CULTURE  59* 

the  left  foot,  and  then  the  right  foot  again,  and  so  on  for  six- 
teen counts;  after  which,  repeat  the  entire  exercise  from  the 
beginning— making  64  counts  in  all. 

No.  6.  WAIST  EXERCISE  Waltz  Time 

"Revolving" 

On  count  ONE,  lift  the  arms  until  they  are  as  high  as 
the  shoulders  and  on  a  perfect  line  with  each  other— the  palms 
of  the  hands  turned  to  the  floor— and,  on  the  strong  impulse  of  the 
count,  swing  the  arms  and  chest  as  far  around  to  the  right  as 
you  can  without  moving  the  hips— thereby  giving  a  strong  twist- 
ing action  to  the  muscles  of  the  waist. 

Remember:  Keep  the  arms  horizontally  straight  and  on 
a  perfect  plane  with  the  shoulders  and  back,  and  do  not  move 
the  hips  any  more  than  you  can  possibly  help . 

On  count  TWO,  swing  the  arms  and  chest  around  from 
the  right  side  as  far  to  the  left  as  you  can;  swing  them  around 
to  the  right  on  count  THREE;  to  the  left  again  on  count  FOOR, 
and  so  continue  for  32  counts— coming  to  "second"  position  on 
the  last  count. 

No.  7.  CHEST  EXERCISE  Two  Step  Time 

"Perpendicular  Drill" 

On  count  ONE,  close  the  right  fist  tightly,  and  draw  it 
up  under  the  armpit  as  closely  as  possible;  expand  the  chest  to 
its  fullest  extent  and  hold  it  well  up,  as  the  fist  shoots  down- 
ward in  a  strong  punching  manner,  on  count  TWO;  raise  the 
right  fist  again  on  count  THREE;  shoot  it  downward  on  count 
FOUR;  and  so  continue  with  the  right  fist  for  eight  counts;  then 
use  the  left  fist  in  a  like  manner,  while  the  right  arm  hangs 
simply  at  the  side,  during  the  SECOND  EIGHT;  after  which  alter- 
nate by  lifting  the  right  fist  on  count  ONE,  and  lifting  the  left 
fist  on  count  TWO  as  the  right  fist  is  being  brought  down,  then 
lowering  the  left,  and  raising  the  right  again  on  count  THREE, 
and  so  on  during  the  third  eight— holding  the  left  fist  down  at 
the  end  of  count  seven  while  the  right  fist  is  being  brought 
down  on  count  eight,— then  change  again  by  using  both  fists  in 
the  same  manner  simultaneously  during  the  FOURTH  EIGHT. 

Repeat  the  entire  exercise  once  more— making  64  counts 
—and  end  in  "second"  position  on  the  last  count. 

This  is  an  excellent  exercise  for  solidifying  the  shoulders 
and  upper  chest  muscles,  if  you  observe  the  following  precautions : 

Always  have  the  chest  well  up,  and  fully  expanded,  on 
each  and  every  downward  punch  of  the  fists;  breathe  as  evenly 
and  as  deeply  as  you  can,  but  do  not  spasmodically  expel  the 
air  at  the  downward  motions  of  the  arms;  and,  last,  but  not 
least,  make  these  punches  energetically. 

No.  8.  SHOULDER  EXERCISE       Two  Step  Time 

"Great  Circles" 

On  count  ONE,  tense  the  muscles  of  the  arms,  and  hold  the 
elbows  perfectly  straight,  while  the  fists  are  closed  tightly,  — 
the  backs  of  the  hands  turned  to  the  rear— and  swing  the  arms  out 
laterally,  upward  and  over,  until  the  edges  of  the  hands  strike 
against  each  other  high  above  and  slightly  to  the  rear  of  the 


60  NEW  YORK  STATE  REFORMATORY 

head— making  the  upper  arms  touch  the  head,  just  behind  the 
•ears,  without  inclining  the  head  forward  in  so  doing. 

On  count  TWO,  keep  the  chest  fully  expanded,  and  bring 
the  hands  and  arms  down,  along  the  previous  course,  to  their 
former  position  at  the  side— still  holding  the  backs  of  the  hands 
to  thd  rear. 

Repeat  count  one,  on  count  THREE;  lower  the  hands  again 
on  count  FOUR,  and  so  continue— holding  the  fists  closed  tightly 
—for  eight  counts. 

On  count  ONE,  of  the  second  eight,  open  the  hands  and 
swing  them  outward  and  upward,  as  on  count  one  of  the  first 
-eight,  until  the  palms  strike  together  with  a  loud  clap,  on  the 
strong  impulse  of  the  count;  bring  the  hands  down  and  strike  the 
palms  together  just  behind  the  hips,  on  the  strong  impulse  of 
count  TWO;  raise  them  again  on  count  THREE,  and  so  continue 
during  the  second  eight,  but  DO  NOT  ALLOW  THE  ELBOWS  TO 
BEND  AT  ANY  TIME,  for,  unless  the  arms  are  held  perfectly  straight 
on  the  strong  impulse  of  each  count,  the  muscles  of  the  upper 
chest  and  shoulders  are  not  brought  into  proper  play  and  a 
corresponding  loss  in  the  attainable  result  follows. 

Repeat  the  first  eight  during  the  THIRD  lEGHT;  repeat  the 
second  eight  during  the  FOURTH  EIGHT,  and  so  continue  for  64 
counts— ending  in  "second"  position. 

No.  9.  ARM  EXERCISE  Waltz  Time 

"Tensing" 

The  above  title  clearly  sets  forth  the  character  of  this 
•exercise,  but  there  is  a  peculiar  gradation  that  must  be 
observed  in  executing  the  movements. 

To  begin  with,  empty  the  lungs  as  well  as  possible,  and 
gradually  fill  them  again  during  counts  ONE,  TWO  and  THREE,  as 
the  arms  are  being  raised  steadily  outward  and  upward  until 
they  are  perpendicular  above  the  shoulders :  then,  on  count  FOUR, 
close  the  hands  firmly  in  the  fist  shape,  draw  all  the  air  you 
possibly  can  into  the  lungs,  bend  the  elbows  so  that  the  fists  are 
brought  down  to  a  level  with  the  top  of  the  head,  and  at  the 
same  time,  send  a  gradually  increased  tension  into  all  the  muscles 
•of  the  hands,  arms  and  chest  without  allowing  any  of  the  air 
to  escape  from  the  lungs;  lower  the  hands  to  a  level  with  and 
just  in  front  of  the  throat,  and  continue  to  gradually  increase 
the  tension  of  the  muscles  of  the  hands,  arms  and  chest  until 
such  tension  is  very  decided,  on  the  strong  impulse  of  count  FIVE; 
on  counts  six,  SEVEN  and  EIGHT  gradually  remove  the  tension 
out  of  these  muscles  and  let  all  the  air  you  can,  out  of  the  lungs— 
assuming  a  limp  and  listless  attitude,  at  the  end  of  the  last 
count. 

All  these  changes  must  take  place  very  smoothly,  and  very 
gradually— but  not  too  slowly— and  must  be  under  the  de- 
termined control  of  the  will  at  all  times. 

Repeat  the  first  eight  counts,  during  the  SECOND  EIGHT, 
during  the  THIRD  EIGHT,  and  again  during  the  FOURTH  EIGHT— 
thus  making  32  counts,  and  ending  in  "second"  position  on  the 
last  count. 

Make  each  repetition  of  the  exercise,  more  severe  as  to  the 
degree  of  tension,  but,  if  the  exercise  appears  to  cause  dizziness 


SYSTEM  OF  PHYSICAL  CULTURE  61 

you  should  notT tense  the  chest  muscles  quite  so  severely  as  the 
annoyance  might  very  possibly  be  due  to  this  cause. 

No.  1O.  HAND  EXERCISE  Two  Step  Time 

"Palm  Action" 

On  count  ONE,  lift  both  arms  up  in  front,  to  a  level  with 
the  shoulders,  and  bend  the  elbow,  until  the  palms  come  squarely 
together  in  front  of  the  chest,  and,  on  the  strong  impulse  of  the 
count,  shoot  the  hands  rapidly  forward  as  far  as  possible. 

On  count  TWO,  while  keeping  both  palms  pressed  firmly 
together  from  the  wrists  to  the  tips  of  the  fingers,  and  while 
holding  the  arms  on  a  level  with  the  shoulders,  bend  the  elbows 
and  draw  the  hands  backward  until  the  inside  of  the  wrists 
touch  the  front  of  the  chest  between  the  shoulders— being  sure  to 
keep  the  wrists  nearest  the  palms,  pressed  firmly  together,  and  the 
fingers  pointing  forward,  and  slightly  downward,  instead  of 
upward. 

At  first  this  may  seem  impossible,  yet,  with  a  little  effort 
and  patient  practice  the  ligaments  of  the  hands  and  wrists  will 
be  stretched  sufficiently  to  permit  the  full  action  necessary  to 
the  exercise. 

Extend  the  hands  forward  on  count  THREE;  draw  them 
back  to  the  chest  again  on  count  FOUR,  and  so  continue  for  32 
counts— bringing  the  hands  down  to  "first"  position  immediate- 
ly after  the  last  count. 

No.  il.  NECK  EXERCISE  March  Time 

"Head  Turning" 

While  standing  in  "first"  position,  on  count  ONE,  turn  the 
face  as  far  around  to  the  right  as  possible,  and  look  at  some 
object  directly  to  the  rear;  on  count  TWO,  turn  the  face  around 
to  the  left  as  far  as  you  can  and  look  at  the  same  object  from 
the  other  side;  turn  the  face  to  the  right  again  on  count  THREE, 
to  the  left  again  on  count  FOUR,  and  so  continue  for  32  counts- 
bringing  the  face  around  to  "first"  position  on  the  last  count. 

It  is  best  to  tense  the  muscles  each  time  the  face  is  turn- 
ed. It  is  also  best  not  to  make  this  exercise  too  severe,  neither 
should  it  be  devoid  of  exertion— common  sense  will  dictate  the 
limits. 

No.  i 2.  WHOLE-BODY  EXERCISE  Waltz  Time 

"Gypsy  Camp" 

This  is  a  very  pleasing  exercise,  and  one  that  will  add  grace 
to  the  muscular  actions  of  the  one  mastering  it— utilizing,  as  it 
does,  the  smoothest  and  easiest  possible  course  in  sitting  down 
upon  the  floor  or  ground,  it  is  worthy  of  attention. 

Starting  from  "first"  position,  on  count  ONE  extend  the 
right  foot  some  twelve  inches  or  more  directly  to  the  rear  and 
bend  the  left  knee  until  the  right  knee  touches  the  floor  beside 
the  left  foot— the  body  remaining  perfectly  erect. 

On  count  TWO,  bring  the  hands  down  from  the  hips  and 
swing  them  outward  until  the  palm  of  the  left  hand  rests  upon 
the  left  knee  and  the  palm  of  the  right  hand  rests  upon  the 
floor  about  eighteen  inches  to  the  right-oblique-forward  of  the 
right  knee. 


62  NEW  YORK  STATE  REFORMATORY 

On  count  THREE,  throw  the  weight  over  on  the  right  arm, 
raise  the  toe  of  the  left  foot  and  the  right  knee  clear  of  the 
floor  and  swing  the  body  around  and  sit  upon  the  floor  with  the 
back  turned  toward  the  right  wall. 

On  count  FOUR,  bring  the  right  hand  up  from  the  floor 
and  interlace  the  fingers  of  both  hands  around  the  left  leg  just 
below  the  knee,  and  remain  during  the  rest  of  the  count  in  an 
•easy  reclining  attitude,  -  imagining,  if  you  like,  that  you  are 
around  a  real  camp  fire  listening  to  the  stories  of  great  adven- 
tures,—broken  into  by  the  sound  of  count  FIVE,  when  you 
immediately  disengage  the  fingers,  place  the  left  hand  upon 
the  left  knee,  return  the  right  hand  to  its  former  place  on  the 
floor;  exactly  as  at  the  end  of  count  three. 

On  count  six,  place  the  weight  on  the  right  hand,  the  left 
heel  and  right  toe,  and  swing  the  body  around  until  the  right 
Iknee  rests  upon  the  floor  beside  the  left  foot,  just  as  at  the  end 
of  count  two. 

On  count  SEVEN,  bring  the  body  up  erect  and  the  hands  to 
the  hips,  as  at  the  end  of  count  one— being  sure  that  the  body 
-does  not  lean  forward  but  is  held  perpendicular  above  the  right 
knee. 

On  count  EIGHT,  straighten  the  left  knee  and  thereby  bring 
the  body  up  to  '  'first"  position. 

During  the  SECOND  EIGHT,  repeat  all  these  motions  by 
using  the  hands  and  feet  in  the  opposite  manner,  that  is,  kneel 
upon  the  left  knee,  place  the  left  hand  upon  the  floor  and  swing 
the  body  around  and  sit  with  the  back  facing  the  left  wall,  and 
then  come  up  to  "first"  position  again  in  accordance  with  the 
directions  given  above. 

Repeat  the  first  eight  during  the  THIRD  EIGHT,  and  then 
repeat  the  second  eight  during  the  FOURTH  EIGHT— thus  com- 
pleting the  exercise  in  32  counts,  and  ending  in  "first"  position. 

The  exercise  may  be  continued  for  another  32  counts  if  the 
leader  so  directs. 

No.  13.  RAPID  EXERCISE  Gallop  Time 

"Arm  Circles" 

This  is  a  RAPID  exercise,  and,  like  all  our  "rapid"  exer- 
cises, the  one  controlling  characteristic  is  SPEED;  the  jmain 
reason  for  this  is,  that  with  increased  speed,  under  the  control 
of  the  mind,  there  is  a  corresponding  concentration  of  the  whole 
being,  both  mental  and  physical. 

On  count  ONE,  extend  the  right  arm  straight  out  in  front; 
hold  the  arm  perfectly  straight;  hold  the  hand  and  fingers  as  in 
"Gunning  and  Foiling"  (the  last  exercise  in  the  Second  Set,  No. 
17) ,  and,  while  holding  the  chest  square  to  the  front,  and  with- 
out bending  the  arm  at  any  place  except  at  the  shoulder  joint, 
describe  as  many  circles  as  you  possibly  can  (one  or  more)  by 
moving  the  hand  first  upward,  then  over  to  the  right,  arid  then 
downward  in  a  curve  to  the  starting  point— which  should  be  not 
more  than  six  or  eight  inches  below  the  level  of  the  shoulder 
—and  then  upward  as  before— rising  not  more  than  six  or  eight 
inches  above  the  level  of  the  shoulder— and  then  over,  around 
and  down  again  until  the  second  circle  is  completed. 

Continue  these  circles,  as  above  directed,  for  eight  counts; 


SYSTEM  OF   PHYSICAL  CULTURE  63 

then  retrace  these  circles  in  the  opposite  direction  during  the 
SECOND  EIGHT— being  sure  to  hold  the  arm  straight,  to  keep  the 
chest  steady,  and  to  move  the  hand  with  the  utmost  speed. 

Use  the  left  arm  and  hand  during  the  THIRD  EIGHT,  as 
directed  to  use  the  right  arm  and  hand  during  the  first  eight; 
then  reverse  the  circles  during  the  FOURTH  EIGHT. 

During  the  next  thirty-two  counts,  use  both  arms  and 
hands  in  unison  -  changing  the  direction  of  the  circles  every 
eight  counts;  and  then  repeat  the  entire  exercise  from  the  begin- 
ning—thus  making  128  counts— and  bring  the  hands  down  to 
"first"  position  immediately  after  the  last  count. 

This  exercise  may  end  with  the  first  part  if  the  leader  so 
directs. 

No.  14.  LIGHT-STEP  EXERCISE  Two  Step  Time 

"Side  Step" 

This  "light-step"  movement  differs  somewhat  from  the 
other  lightstep  exercises  which  we  have  heretofore  had. 

On  count  ONE,  step  out  about  twenty-four  inches  directly 
to  the  right  side;  place  all  the  weight  upon  the  ball  of  the  right 
foot;  bend  the  left  knee  and  draw  the  toe  of  the  left  slipper 
along  the  floor  up  to  the  right  foot— only  the  very  tip  of  the 
left  slipper  touching  the  floor, while  the  inner  edge  of  that  slipper 
rests  against  the  instep  of  the  right  foot,  and  extends  upward 
along  the  right  leg— and,  on  the  strong  impulse  of  the  count, 
rise  as  high  as  possible  upon  the  toes  of  the  right  foot,  without 
placing  any  extra  weight  whatever  upon  the  left  foot.  Make  all 
these  movements  in  a  smooth  and  graceful  manner;  then, 
on  count  TWO,  step  the  same  distance  directly  to  the  left  side; 
place  the  weight  on  the  ball  of  the  left  foot;  bend  the  right 
knee,  and  draw  the  right  foot  up  along-side  the  left  foot  and 
leg,  exactly  as  explained  for  the  opposite  foot  on  count  one, 
and  rise  as  high  as  possible  upon  the  toes  of  left  foot  on  the 
strong  impulse  of  the  count. 

Step  to  the  right  side  and  repeat  count  one  on  count  THREE; 
to  the  left  side  and  repeat  count  two  on  count  FOUR,  and  so 
continue  for  32  counts— ending  in  "first"  position  at  you  starting 
point  on  the  finishing  of  the  last  count. 

No.  IS.  DEVITALIZING  EXERCISE  Waltz  Time 

"Whole-Arm  Devitalizing" 

On  count  ONE,  raise  the  right  hand  and  shoot  it  upward 
until  the  arm  is  perfectly  straight  above  the  right  shoulder,  the 
back  of  the  hand  is  toward  the  right  side,  the  fingers  held 
straight,  and  every  muscle  of  the  arm  and  hand  slightly  tensed 
on  the  strong  impulse  of  the  count. 

On  count  TWO,  take  all  the  tension  out  of  these  muscles 
and  allow  the  arm  and  hand  to  fall  straight  downward— not 
outward— as  if  the  arm  were  a  string  and  the  hand  a  heavy 
ball  suddenly  let  loose. 

In  this  exercise  the  hand  passes  straight  upward  in  front 
of  the  shoulder  and  must  retrace  the  same  course  in  falling. 

Raise  the  hand  again  on  count  THREE;  allow  it  to  fall  on 
count  FOUR,  and  so  continue  with  the  right  hand  for  eight 


64  NEW  YORK  STATE  REFORMATORY 

counts;  then  use  the  left  arm  and  hand  in  like  manner  during 
the  SECOND  EIGHT;  and  then  use  both  arms  and  hands  simul- 
taneously for  sixteen  counts;  after  which,  repeat  the  entire  ex- 
ercise—thus making  64  counts— and  bring  the  hands  up  to 
"first"  positibn  immediately  after  the  last  count. 

Note:  You  will  find  this  exercise  very  refreshing,  if  you 
allow  the  whole  body— especially  the  chest— to  become  limp, 
each  time  the  arms  fall  in  unison.  This  will  be  especially  true 
if  you  have  been  hard  at  work  beforehand. 

No.  16.  ARTISAN  EXERCISE  Waltz  Time. 

"Mowing  Grass" 

It  is  very  easy  to  drift  into  a  half-hearted  manner  of 
performing  this  exercise,  but  the  exact  opposite  is  the  plan  you 
should  adopt— always  remembering,  of  course,  that  there  are 
two  extremes:  in  the  one,  you  practically  do  nothing,  while  in 
the  other,  you  overdo.  It  is  best  to  keep  between  these  two 
extremes,  by  striking  a  "happy  medium." 

On  count  ONE,  jum  up  off  the  floor  and  separate  the  feet 
by  about  thirty-six  inches— moving  each  foot  about  eighteen 
inches  laterally  from  its  former  place  on  the  floor;— throw  the 
head  and  shoulders  over  and  down  to  the  right  side  until  the 
side  of  the  chest  rests  upon  the  right  leg,  while  the  right  knee 
is  so  bent  as  to  bring  the  upper  right  leg  almost  parallel  with 
the  floor;  hold  the  chest  partly  facing  the  front  and  extend  the 
arms  so  that  the  right  arm  is  straight  out  toward  the  right 
side  from  the  knee,  while  the  left  elbow  is  bent  until  the  left 
hand  almost  touches  the  front  of  the  right  knee;  both  hands 
closed  tightly,  as  if  grasping  the  handle  of  a  scythe,  with  the 
back  of  the  right  hand  facing  the  rear  and  the  back  of  the  left 
facing  outward  from  the  knee. 

On  count  TWO,  imagining  that  you  are  to  cut  a  wide  swath 
of  grass  with  the  supposed  scythe  which  you  hold  in  your  hand, 
give  a  tremendous  drawing  pull  with  the  arms,  and  at  the  same 
time  swing  the  body  over  to  the  left  side  until  the  side  of  the 
chest  rests  on  the  upper  left  leg,  the  opposite  to  count  one; 
straighten  the  right  knee  and  bend  the  left;  straighten  the  left 
elbow,  extend  the  left  arm  out  to  the  left  of  the  knee,  and  bend 
the  right  elbow  until  the  right  fist  is  close  to  the  left  knee.  The 
chest  should  face  the  front  as  nearly  as  possible  and  the  face 
should  be  turned  so  that  you  may  observe  the  leader's  move- 
ments at  all  times. 

On  count  THREE,  raise  the  body  slightly  higher,  and  swing 
it  over  to  the  right  side,  exactly  as  on  count  one;  give  the  strong 
pull  again  on  count  FOUR,  exactly  as  directed  to  do  on  count  two, 
and  so  continue  for  eight  counts— jumping  up  off  the  floor  and 
bringing  the  feet  together  and  the  hands  to  the  hips,  in  "first" 
position,  on  the  last  count. 

On  count  ONE,  of  the  second  eight,  jump  up  off  the  floor 
and  spread  the  feet  apart  again;  lean  over  to  the  left  side— in- 
stead of  over  to  the  right  as  before— and  repeat  the  movement 
described  for  the  first  eight,  giving  the  strong  swinging  pulls, 
from  left  to  right,  on  the  EVEN  counts— springing  off  the  floor 
and  coming  to  "first"  position  on  the  eighth  count. 

During  the  THIRD  EIGHT,  repeat  the  first  eight,  and  during 


SYSTEM  OE   PHYSICAL  CULTURE  65 

the  FOURTH  EIGHT,  repeat  the  second   eight— thus  making    32 
counts  and  ending  in  "first"  position  on  the  last  count. 

No.  i7.  IMITATION  EXERCISE  Waltz  Time. 

"Stretching  Rubber" 

In  this  exercise  you  must  imagine  that  you  have  a  stripe 
of  tough  yet  pliable  rubber  in  your  hands  and  that  you  are  to 
stretch  it  to  its  fullest  extent  on  each  outward  movement  of  the 
arms;  and,  that  by  releasing  the  stress,  this  piece  of  rubber 
draws  the  hands  back  to  their  position  in  front. 

On  count  ONE,  bring  the  hands  down  from  the  hips,  swing 
them  forward  and  upward  until  the  arms  are  perfectly  straight 
and  on  a  level  with  the  shoulders;  close  the  hands  tightly  in  the 
fist  shape,  as  if  grasping  an  imaginary  strip  of  rubber  while  the 
backs  of  both  hands  are  turned  upward;  and,  at  the  same  time, 
step  out  about  thirty-six  inches  directly  in  front  with  the  right 
foot;  bend  the  right  knee,  throw  the  weight  upon  the  right  leg 
and  lean  the  body  as  far  forward  as  possible. 

On  count  TWO,  without  bending  the  elbows  in  the  least, 
pull  the  hands  outward  and  backward  in  a  smooth  and  steady 
manner,  as  if  stretching  a  real  piece  of  rubber,  and  at  the  same 
time  straighten  the  right  leg,  bend  the  left  knee,  and  lean  the 
head  and  shoulders  far  backward— giving  the  greatest  tension  to. 
the  muscles  on  the  strong  impluse  of  the  count. 

On  count  THREE,  straighten  the  left  leg;  bend  the  right 
knee;  lean  the  head  and  shoulders  well  forward,  and  allow  the 
imaginary  strip  of  rubber  to  draw  the  hands  together  in  front  of 
the  shoulders. 

Go  through  the  stretching  process  again  on  count  FOUR,  as 
directed  to  do  on  count  two,  and  so  continue  during  the  first 
eight— coming  up  to  "first"  position  on  the  last  count. 

Step  forward  with  the  left  foot  on  count  ONE  of  the  second 
eight  and  proceed  as  above  directed  during  the  usual  number  of 
counts— ending  in  "first"  position  on  the  last  count. 

During  the  THIRD  EIGHT,  repeat  the  first  eight,  with  the 
exceptions  that,  on  the  EVEN  counts  the  right  foot  is  lifted  from 
its  position  out  in  front  and  is  swung  about  an  equal  distance 
directly  to  the  rear  while  the  left  leg  remains  straight  and  the 
right  knee  bends  as  the  weight  of  the  body  passes  aackward 
upon  the  right  leg;  then,  on  the  odd  counts,  the  right  foot  is. 
swung  forward  to  the  position  which  it  took  on  the  first  count,, 
all  other  motions  of  the  body  being  the  same  as  prescribed  for 
the  first  eight,— stopping  in  "first"  position  on  the  last  count. 

During  the  FOURTH  EIGHT,  repeat  the  second  eight,  with 
the  exceptions  as  above  mention;  after  which,  repeat  the  entire 
exercise,  making  64  counts  in  all. 

END  OF  FOURTH  SET 

FIFTH     SET 

No.  i.  WHOLE-LEG  EXERCISE          Waltz  Tim«. 

"Swaying  and  Lifting" 

Return  to  the  first  exercise  in  the  second  set  ("Swaying") 
and  read  carefully  the  directions  there  given,  and  then  apply  the 
following  exceptions  to  that  exercise: 


66  NEW  YORK  STATE  REFORMATORY 

On  count  ONE,  when  the  right  knee  is  bent,  and  the 
weight  is  placed  upon  the  rig^  t  leg,  lift  the  left  foot  some  six 
inches  off  the  floor,  point  the  toe  of  the  left  slipper  out  toward 
the  left  side,  in  line  with  the  left  leg,  and,  on  che  strong  impulse 
of  the  « ount,  tense  the  muscles  of  the  leg  and  foot  and  stretch 
them  out  as  if  giving  a  strong  kick,  directly  to  the  left  side; 
but  b-i  sure  to  keep  the  body  erect  in  so  doing— that  is,  do 
not  lean  the  head  and  shoulders  over  to  the  right  or  to  the 
front,  as  you  will  be  naturally  tempted  to  do— just  hold  them 
directly  over  the  hips  and  see  how  far  you  can  stretch  the  left 
leg  in  delivering  this  side-kick;  but  you  must  not  bend  and 
straighten  the  left  knee;  you  must  hold  it  straight,  all  through 
the  count. 

On  count  TWO,  bring  the  left  foot  down  to  its  former 
place  on  the  floor  (about  thirty-six  inches  from  the  oth'r  fcot); 
sway  the  body  over  to  the  left  side;  straighten  the  right  leg, 
bend  the  left,  throw  the  weight  upon  the  left  knee,  and,  on  the 
strr ng  impulse  of  the  count,  lift  the  right  foot  off  the  floor 
and  giv~  the  stretching  kick  with  the  right  leg  and  foot  as 
above  directed  for  the  left  foot;  then  bring  the  right  foot  down 
as  you  did  the  left,  on  count  one,  and  proceed  in  this  swaying 
and  lifting— following  closely  the  Directions  above  given— for 
32  counts.  Jump  up  off  the  floor,  and  bring  the  feet  together  in 
'  'first"  position  on  the  last  count. 

No.  2.  FOOT  EXERCISE  Waltz  Time. 

"Floor  Circles" 

On  count  ONE,  bend  the  left  knee  as  much  as  you  can,  and 
describe  as  large  a  circle  as  possible,  upon  the  floor,  by  sliding 
the  toe  of  the  right  slipper  lightly  along  the  floor,  first  to  the 
front,  then  around  as  far  as  you  can  to  the  right-oblique-for- 
ward, and  then,  as  the  left  leg  straight  PS,  swing  ihe  right 
f<  ot  around  in  a  curved  course  to  its  proper  place  beside  the 
left  foot— bringing  the  heels  together  on  the  final  impulse  of  the 
count. 

On  count  TWO,  bend  and  straighten  the  left  knee  again 
and  describe  another  large  circle  with  the  toe  of  the  right 
slipper— bringir-g  the  right  heel  up  against  the  left  heel  as 
before;  repeat  this  process  again  on  count  THREE,  and  so  con- 
tinue for  eight  counts;  then  bend  and  straighten  the  right  knee 
on  each  count,  and  describe  these  large  circles  with  the  toe  of  the 
left  slipper  during  the  SECOND  EIGHT,  as  directed  to  do,  during 
the  first  eight. 

During  the  THIRD  EIGHT,  repeat  the  first  eight;  and, 
during  the  FOURTH  EIGHT,  repeat  the  second  eight— thus  making 
32  counts  and  ending  the  exercise  in  "first"  position. 

The  body  should  not  lean  forward  or  backward,  but  should 
be  held  erect  throughout  the  entire  exercise. 
No.  3.  ANKLE  EXERCISE          Two  Step  Time. 

"Ankle   Swing" 

On  count  ONE,  lift  both  heels  slightly  off  the  floor,  and 
swing  them  outward  until  the  toes  are  pointing  toward  each 
other  and  the  heels  are  pointing  toward  their  respective  sides  so 
that  the  feet  are  brought  as  nearly  as  possible  into  line  with 


SYSTEM  OF   PHYSICAL  CULTURE  67 

each  other,  at  the  time  the  heels  are  brought  down  to  the  floor 
on  the  strong  impulse  of  the  count. 

On  count  TWO,  lift  the  heels  slightly  off  the  floor,  and 
swing  them  around  to  "first"  position;  swing  them  outward 
again  on  count  THREE;  bring  them  back  to  position  on  count 
FOUR,  and  so  continue  for  32  counts— ending  in  "first"  position 
on  the  last  count. 

Each  time  the  heels  are  swung  outward  the  knees  may 
bend  to  permit  a  greater  range;  but  the  heels  must  touch  the 
floor  on  the  strong  impulse  of  each  and  every  count.  Hold  the 
body  erect  throughout  the  entire  exercise. 

No.  4.  KNEE  EXERCISE  Waltz  Time. 

"Kneeling  and  Rising" 

On  count  ONE,  place  all  the  weight  on  the  ball  of  the  left 
foot;  lift  the  right  foot  and  swing  it  some  twelve  inches  or  more 
directly  to  the  rear;  keep  the  body  erect  and  bend  the  left  knee 
until  the  right  knee  is  brought  down  close  to  the  floor  and  rests 
up  against  the  left  side  of  the  left  instep  on  the  strong  impulse 
of  the  count,  and  hold  this  attitude  without  any  motion  of  the 
body  for  about  two  seconds;  then  straighten  the  left  leg  and 
bring  the  right  foot  up  to  "first"  position  on  count  TWO. 

Repeat  counts  one  and  two,  on  counts  THREE  and  FOUR, 
and  so  continue  kneeling  upon  the  right  knee,  for  eight  counts; 
then  kneel  upon  the  left  knee  in  like  manner  during  the  SECOND 
EIGHT;  after  which,  alternate  by  first  kneeling  upon  the  right 
knee;  then  upon  the  left  knee;  and  then  upon  the  right  knee 
again,  and  so  on  for  sixteen  counts. 

Repeat  the  exercise  from  the  beginning— making  64 
counts— and  end  in  "first"  position. 

The  main  points  to  be  observed  in  this  exercise  are:  The 
body  must  be  held  erect;  the  foot  which  leads  must  move 
directly  to  the  rear;  the  knee  on  which  you  kneel  must  touch 
the  opposite  side  of  the  other  foot,  and.  the  knee  sustaining 
the  weight  must  bear  the  burden  even  when  the  opposite  knee 
reaches  its  lowest  point. 

No  5.  HIP  EXERCISE  Common  Time. 

"Side-Swing" 

On  count  ONE,  throw  the  head  and  shoulders  over  and 
down  to  the  right  side;  and,  on  the  strong  impulse  of  the  count, 
lift  the  right  foot  and  throw  it  out  and  up,  to  the  right  side,  as 
high  as  you  possibly  can,  but  do  not  bend  either  knee  in  so  doing. 

This  exercise  brings  into  play  the  hip-mu.°cles  in  a  manner 
differing  from  any  heretofore  given. 

On  count  TWO,  lift  the  head  and  shoulders,  and  bring  the 
right  foot  down  to  its  proper  place  on  the  floor,  beside  the  left 
foot. 

On  count  THREE,  throw  the  head  and  shoulders  over  and 
down  to  the  left  side,  and  raise  the  left  foot  off  the  floor,  and 
throw  the  left  leg  out  and  up  to  the  left  side  as  far  as  you 
can,— as  directed  to  do  with  the  right  leg,  on  count  one. 

On  count  FOUR,  lift  the  head  and  shoulders,  and  bring 
the  left  foot  to  "first"  position,  as  you  did  with  the  right  on 
count  two. 


68  NEW  YORK  STATE  REFORMATORY 

Throw  the  right  foot  out  and  up,  to  the  right  side,  on 
count  FIVE;  return  to  'first"  position  on  count  six;  throw  the 
left  out  and  up  to  the  left  side  on  count  SEVEN,  and  so  continue 
for  32  counts— ending  in  "first"  position  on  the  last  count. 

Be  sure  that  the  foot  which  leads  and  the  head  and 
shoulders  move  toward  each  other,  on  each  and  every  outward 
movement,  and  that  the  leg  is  thiown  as  high  as  possible,  as 
the  head  and  shoulders  are  brought  downward. 

No.  6.  WAIST  EXERCISE  Waltz  Time. 

"Walking-Beam" 

On  count  ONE,  lift  the  arms  out  laterally 
and  upward,  until  they  are  on  a  level  with  the  shoulders 
and  are  in  line  With  each  other  and  are  on  a  plane 
with  the  back— the  palms  of  the  hands  facing  the  floor 
while  the  fingers  are  held  straight,  and  in  line  with  the  hands 
and  arms;  hold  the  muscles  of  the  arms,  hands  and  fingers 
tense,  and,  on  the  strong  impulse  of  the  count,  without  bending 
at  the  shoulder  jo  nts  in  the  least,  swing  the  head  and  shoulders 
as  far  over  and  down  to  the  right  side  as  you  can  while  holding 
the  hips  square  to  the  front. 

This  final  movement  should  bring  the  arms,  hands  and 
fingers  to  a  nearly,  or  quite,  perpendicular  attitude— due 
entirely  to  the  bending  at  the  waist  line. 

On  count  TWO,  while  still  keeping  the  shoulders,  arms, 
hands  and  fingers  in  a  straight  line,  lift  the  head,  and 
shoulders  and  throw  them  over  and  down  to  the  left  side— thus 
causing  the  right  arm  to  rise  and  the  left  arm  to  lower,  until 
they  are  again  almost  perpendicular,  as  on  count  one. 

Lift  the  head  and  shoulders,  and  throw  them  over,  and 
down  to  the  right  side  again  on  count  THREE;  to  the  left  again 
on  count  FOUR,  and  so  continue,  in  a  smooth  and  even  manner, 
for  32  counts— bringing  the  body  up  erect  and  the  hands  down 
to  "first"  position  on  the  last  count. 

No.  7.  CHEST  EXERCISE  Two  Step  Time. 

"Double  Slapping" 

This  is  another  excellent  chest  exercise  but,  like  the 
others,  it  must  be  properly  executed  if  the  best  results  would 
be  obtained. 

On  count  ONE,  bring  the  hands  down  from  the  hips  and 
swing  them  out  in  front,  and  up,  until  the  palm  of  the  left  hand 
strikes  the  front  of  the  chest  a  good  sound  blow,  on  the  strong 
impulse  of  the  count,  while  the  right  hand  and  arm  pass 
outward  to  the  right  side  and  upward  to  a  level  with  the 
shoulders,  and  the  palm  of  the  hand  faces  the  front. 

While  these  movements  are  taking  place  the  chest  should 
be  held  well  up,  and  fully  expanded— having  been  filled  with 
fresh  air  just  before  starting  the  exercise. 

On  count  TWO,  swing  the  right  hand  around,  and  strike 
the  back  of  the  left  hand,  a  good  hard  blow  with  the  palm  of 
the  right  hand,  on  the  strong  impulse  of  the  count. 

On  count  THREE,  draw  the  left  hand  out  from  under  the 
right  hand,  and  pass  it  out  to  the  left  side,  as  directed  to  do 
with  the  right  on  count  one,  and,  at  the  same  time,  extend  the 


SYSTEM  OF  PHYSICAL  CULTURE  69 

right  hand  some  twenty-four  inches  directly  forward  and  bring 
it  swiftly  back  so  that  the  open  palm  strikes  the  chest,  but  at  a 
different  point,  on  the  strong  impulse  of  the  count. 

On  count  FOUR,  swing  the  left  hand  around  and  strike  the 
open  palm  against  the  back  of  the  right  hand,  as  directed  to  do 
on  count  two. 

On  count  FIVE,  draw  the  right  hand  out  and  pass  it  to  the 
side,  and  extend  the  left  hand  out  about  twenty-four  inches  to 
the  front,  and  bring  it  back  swiftly  so  that  the  open  palm  strikes 
the  chest,  still  at  another  point,  as  above  directed. 

Continue  the  above  manner  of  striking  the  chest  with  the 
open  palm  on  one  count  and  holding  the  palm  pressed  firmly 
against  the  chest,  until  the  other  palm  strikes  a  heavy  blow 
against  the  back  of  the  hand,  on  the  strong  impulse  of  the 
following  count,  and  so  on  for  32  counts— bringing  the  hands 
down  to  "first"  position  immediately  after  the  last  count. 

During  this  exercise,  every  part  of  the  front  of  the  chest 
should  receive  its  share  of  the  blows;  the  chest  should  be  held 
well  expanded,  and  the  lungs  should  be  emptied  and  refilled 
several  times. 

A  very  good  variation  to  this  exercise  is:  Pass  the  hand 
out  laterally  to  a  level  with  the  shoulders,  on  the  first  half  of 
each  eight  and  high  above  or  low  down  below  the  shoulders  on 
the  last  half  of  each  eight;  that  is:  on  counts  ONE,  TWO,  THREE, 
and  FOUR,  of  the  first  eight,  the  hands  are  to  pass  out  to  a 
level  with  the  shoulders  (as  they  move  in  accordance  with  the 
above  directions) ;  on  counts  FIVE,  six,  SEVEN  and  EIGHT,  the 
hands  move  upward  as  high  as  possible;  the  next  four  counts 
are  for  a  level  with  the  shoulders  again;  bring  them  as  low  as 
possible  during  the  next  four  counts;  on  a  level  with  the 
shoulders  during  the  next  four;  the  right  goes  above  while  the 
left  goes  below  during  the  next  four  counts;  on  a  level  the  next 
four;  and  then  the  left  hand  goes  up  and  the  right  hand  goes 
down  during  the  last  four;  after  which,  repeat  the  process  from 
the  beginning,  but,  in  so  doing,  do  not  change  the  slapping 
action,  as  first  explained.  This  variation  requires  a  greater 
attention  to  the  work  at  hand. 

No.  8.  SHOULDER  EXERCISE  Waltz  Time. 

"Plucking  Grapes" 

On  count  ONE,  step  out  about  twenty-four  inches  with  the 
right  foot,  to  the  right-oblique-forward;  pass  the  body  over  in 
that  direction  until  all  the  weight  is  placed  upon  the  ball  of  the 
right  foot,  while  only  the  tip  of  the  toe  of  the  left  slipper 
touches  its  former  place  on  the  floor;  bring  the  hands  down 
from  the  hips,  pass  the  left  slightly  backward,  and  swing  the 
right  outward  and  upward  to  the  right-oblique-forward,  until  it 
is  high  above  the  right  shoulder;  then,  on  the  strong  impulse  of 
the  count,  rise  as  high  as  you  can  upon  the  toes  of  the  right 
foot,  and  rea<  h  upward  with  the  fingers  of  the  right  hand  as 
high  as  possible— striving  to  pluck  a  bunch  of  imaginary  grapes 
that  are  just  a  little  out  of  reach— and  thereby  stretch  the 
muscles  of  the  right  shoulder  to  their  utmost  length. 

Bring  the  body,  hands  and  feet,  back  to  "first"  position 
on  count  TWO;  repeat  count  one  on  count  THREE,  and  so 


70  NEW  YORK  STATE  REFORMATORY 

continue  in  this  manner  of  stretching  the  muscles  of  the  right 
shoulder  for  eight  counts;  then  stretch  the  muscles  of  the  left 
shoulder  by  stepping  with  the  left  foot  out  some  twenty-four 
inches  to  the  left-oblique-forward,  and  reaching  up  for  the 
imaginary  grapes— that  are  just  beyond  your  reach— with  the 
left  hand  during  the  SECOND  EIGHT,  as  directed  to  do  with  the 
right  hand  during  the  first  eight. 

Repeat  the  exercise  from  the  beginning  during  the  THIRD 
and  FOURTH  EIGHTS— thus  making  32  counts— and  end  in 
"first"  position  on  the  last  count. 

No.  9,  ARM  EXERCISE  Two  Step  Time. 

"Flying" 

On  count  ONE,  bring  the  hands  down  from  the  hips  and 
swing  them  outward  and  upward  until  they  are  some  six  inches 
higher  than  the  shoulders;  then  allow  them  to  fall  about  a  foot; 
lift  them  up  above  the  shoulders  again,  and  bring  them 
downward  (about  twelve  inches)  once  more  on  the  ending  of 
the  count— all  the  time  keeping  the  palms  facing  toward  the 
floor,  and  holding  the  arms,  hands  and  fingers  perfectly 
straight. 

On  count  TWO,  lift  the  hands  as  above  directed;  lower 
them  the  same  distance;  lift  them  again,  and  bring  them 
down  as  before— thus  making  four  distinct  movements  of  about 
twelve  inches  each,  during  the  count,  while  keeping  the  arms 
and  hands  laterally  extended,  movinep  slightly  above  and  then 
slightly  bslow  on  a  level  with  the  s>oukbrs. 

Continue  these  easy  movemencs— imitating  the  flapping 
of  wings  for  eight  counts;  then,  during  the  SECOND  HGHT, 
raise  the  hands  as  high  as  possible,  and  bring  them  down  along- 
side-of  the  legs  on  the  strong  impulse  of  each  count,  without 
allowing  the  hands  to  actually  touch  the  legs:  that  is,  you 
expand  the  chest  and  hold  it  so;  you  tense  the  muscles  of  the 
arms  and  hands  and  keep  them  rieid;  you  lift  the  hands  as 
high  as  you  can,  and  then  bring  them  down  as  swiftly  as 
possible,  so  that  the  upper  arm  strikes  against  the  chest,  on 
the  strong  impulses  of  eight  successive  counts. 

During  the  THIRD  EIGHT,  repeat  the  first  eight,  by  again 
making  the  movements  comparatively  light  and  easy;  then, 
during  the  FOURTH  EIGHT  repeat  the  second  eight,  by  making 
the  movements  as  extensive  in  range  as  possible— thus 
requiring  32  counts,  and  ending  the  exercise  in  "second" 
position. 

At  first,  you  may  wonder  how  thus  holding  the  arms 
straight  while  moving  them,  can  strengthen  the  muscles; 
however,  by  following  carefully  the  directions  given,  you  will 
soon  understand  where  the  strain  lies. 

>7o.  10.  HAND  EXERCISE  Waltz  Time. 

"Front  Semi-Circles" 

On  count  ONE,  swing  the  right  hand  out  and  up  until  it 
is  about  half  way  from  a  level  with,  to  a  point  directly  above, 
the  shoulder;  and,  at  the  same  time,  swing  the  left  arm 
outward  laterally  until  the  hand  is  about  half  way  to  a  level 
with  the  shoulder,  and  is  in  a  direct  line  with  the  other  arm— 


SYSTEM  OF   PHYSICAL  CULTURE  71 

both  arms  and  hands  being  held  perfectly  straight,  while  the 
palm  of  the  right  hand  faces  upward  and  the  palm  of  the  left 
hand  faces  downward;— then,  without  bending  the  elbows, 
bring  the  right  arm  and  hand  rapidly  forward,  over  and  down; 
while  the  left  hand  passes  rapidly  forward  and  upward,  in  the 
opposite  direction,  until  the  palms  strike  a  hard  glancing  blow 
against  each  other,  on  the  strong  impulse  of  the  count. 

On  count  TWO,  the  arms  and  hands  continue  their  course 
until  the  left  hand  is  in  the  same  relative  position  above  the 
shoulder  as  was  the  right  hand,  and  the  right  hand  is  below  a 
level  with  the  shoulder  as  was  the  left  hand  before  the  final 
motion  of  count  one  began;  then,  make  each  hand  retrace  its 
former  course  and  strike  a  hard  glancing  blow  with  the  palms 
as  they  pass  each  other  in  front  of  the  chest,  on  the  strong 
impulse  of  the  count. 

Repeat  count  one,  on  count  THREE;  repeat  count  two  on 
count  FOUR,  and  so  continue  for  32  counts— bringing  the  ra'ds 
to  the  hips  in  "first"  position,  immediately  after  the  last  ccunt. 

Remember:  It  is  by  striking  these  hard,  glancing  blows 
with  the  palms  that  the  hands  are  especially  benefit e1. 

No.  il.  NECK  EXERCISE  Common  Time. 

"Rolling  Head" 

On  count  ONE,  tense  the  muscles  of  the  neck,  and  throw 
the  head  as  far  over  and  down  to  the  right  side  as  you  can;  on 
count  TWO,  hold  the  muscles  of  the  neck  tense,  and  roll  the  head 
over  to  the  rear,  using  quite  a  bit  of  effort,  until  the  back  of 
the  head  rests  between  the  shoulders;  on  count  THREE,  while 
still  holding  the  neck  muscles  tense,  roll  the  head  over  to  the 
left  side,  until  the  left  ear  touches  the  left  shoulder,  without 
having  to  raise  the  left  shoulder  in  so  doing;  on  count  FOUR  roll 
the  head  around  to  the  front,  until  the  chin  rests  upon  the  chest; 
on  count  FIVE,  reverse  the  direction  by  rolling  the  head  back  to 
the  left  side;  on  count  SIX  roll  the  head  around  to  the  rear;  on 
count  SEVEN,  roll  the  head  on,  over  to  the  right  side;  and,  on 
count  EIGHT,  roll  the  head  forward  until  the  chin  rests  upon 
the  chest  ag  in. 

Continue  this  rolling  of  the  head,  during  the  SECOND 
EIGHT,  as  directed  to  do  during  the  first  eight,  and  repeat  the 
process  for  32  counts— bringing  the  head  up  to  "first"  position 
on  the  last  count. 

No.  12.  WHOLE-BODY  EXERCISE  Waltz  Time. 

"Earth  and  Sky" 

On  count  ONE,  place  all  the  weight  on  the  ball  of  the 
left  foot;  swing  the  right  foot  some  twelve  inches  or  more 
directly  to  the  rear;  bend  the  left  knee  until  the  right  knee 
touches  the  floor,  to  the  right  side  of  the  left  foot. 

On  count  TWO,  bring  the  hands  down  from  the  hips;  place 
the  right  hand  on  the  floor  about  thirty  inches  directly  to  the 
right  of  the  right  knee;  hold  the  right  arm  straight;  lift  the 
right  knee,  slightly,  from  the  floor;  swing  the  head  and  shoulders 
over  until  the  weight  of  the  body  is  sustained  principally  by 
the  right  arm;  and,  at  the  same  time,  swing  the  left  arm  and 


72  NEW  YORK  STATE  REFORMATORY 

hand  outward   and  upward   until  they   are    perfectly  straight 
and  both  arms  are  perpendicular  to  the  floor. 

On  count  THREE,  return  the  right  knee  to  its  former  place 
beside  the -left  foot;  lift  the  head  and  shoulders  until  they 
are  erect,  and  bring  the  hands  to  the  hips,  as  at  the  end  of 
count  one. 

On  count  FOUR,  straighten  the  left  knee  and  bring  the 
body  up  to  "first"  position. 

On  counts  FIVE,  six,  SEVEN  and  EIGHT,  repeat  counts  one, 
two,  three  and  four,  by  kneeling  upon  the  left  knee;  (instead  of 
on  the  right  knee  as  before),  throwing  the  weight  over  upon 
the  left  arm,  and  raising  the  right  arm  and  hand  until  they  are 
perpendicular,  and  are  in  line  with  the  left  arm;  and  then  re- 
turning to  "first"  position  as  above  directed. 

Repeat  all  these  motions  during  the  SECOND  EIGHT,  and 
so  continue  for  32  counts— doing  the  exercise  first  to  one  side 
and  then  to  the  other  side,  throughout  the  full  number  of 
counts,  but  do  not  lean  the  body  forward  at  any  time. 

No.  i3.  RAPID  EXERCISE  Two  Step  Time. 

"Elbowing" 

On  count  ONE,  raise  both  hands  up  in  front  of  the  chest; 
close  the  hands  in  the  fist-shape;  clench  the  right  fist  tightly, 
swing  it  across  to  the  front  of  the  left  shoulder,  and  then, 
with  lightning  speed,  throw  the  elbow  as  far  around  to  the  rear 
as  you  can  on  the  strong  impulse  of  the  count. 

On  count  TWO,  bring  the  right  fist  forward  and  around 
until  it  touches  the  left  shoulder  again,  and  then  throw  it  rapid- 
ly to  the  rear,  as  on  count  one. 

On  count  THREE,  repeat  count  two,  and  so  continue  for 
eight  counts;  then  use  the  left  arm  and  hand  in  like  manner 
du  ing  the  SECOND  EIGHT;  after  which,  alternate  during  the 
THIRD  EIGHT,  by  bringing  the  right  fist  around  to  the  left 
shoulder,  and  then  throwing  the  elbows  swiftly  to  the  rear  on 
count  ONE;  bringing  the  left  fist  around  to  the  right  shoulder 
and  throwing  the  elbows  swiftly  to  the  rear  on  count  TWO;  bring- 
ing the  right  fist  forward  and  around  to  the  left  shoulder  and 
throwing  it  to  the  rear  on  the  strong  impulse  of  count  THREE, 
using  the  left  fist  and  elbow  again  in  like  manner  on  count 
FOUR,  and so-on,— holding  the  right  elbcw  to  the  rear  ss  the  laft 
elbow  is  thrown  backward,  on  the  last  count. 

Bring  both  fists  forward  and  around  to  the  opposite 
shoulders  and  then  throw  them  swiftly  to  the  rear  on  the 
strong  impulse  of  count  ONE;  repeat  this  on  count  TWO,  and  so 
continue  during  the  FOURTH  EIGHT;  and,  after  this,  repeat  the 
entire  exercise  from  the  beginning- -making  64  counts— and 
bring  the  nands  down  to  the  hips,  in  "first"  position, 
immediately  following  the  last  count. 

>ro.  14.  LIGHT-STEP  EXERCISE  Waltz  Time. 

"Sailors'   Rope  Dance" 

This  is  an  excellent  exercise  for  developing  general 
gracefulness  of  action;  however,  it  requires  considerable 
thoughtful  practice  on  the  part  of  each  individual  to  perfect 
himself  in  the  various  movements  and  their  many  changes. 


SYSTEM  OF  PHYSICAL  CULTURE  73 

In  class  work,  each  pupil  should  make  it  a  point  to  keep 
in  perfect  line  with  those  to  his  right,  to  his  left,  and  directly 
in  front  of  him;  for,  when  the  whole  class  moves  in  unison, 
the  combination  of  movements  is  very  pleasing. 

On  count  ONE  close  both  fists  tightly  and  bring  the  right 
hand  forward  and  upward  until  the  front  of  the  fist  presses 
firmly  against  the  pit  of  the  stomach,  while  the  left  hand 
passes  backward  and  upward  until  the  back  of  the  hand  presses 
firmly  against  the  small  of  the  back,  just  opposite  to  the  right 
hand;  throw  the  head  and  shoulders  slightly  to  the  right- 
oblique-forward  and  the  hips  slightly  to  the  left-oblique- 
backward;  place  all  the  weight  on  the  ball  of  the  left  foot  and 
raise  the  right  foot  and  pass  it  across  in  front  of  the  left  leg 
and  then  swing  it  outward  and  place  it  on  the  floor  about 
eighteen  inches  to  the  right-oblique-forward  of  the  left  foot, 
and  bring  the  holl  w  of  the  instep  of  the  left  foot  up  against 
the  back  of  the  heel  of  the  right  foot  on  the  strong  impulse  of 
the  count  as  the  hips  are  advanced  slightly  to  the  right-oblique- 
forward  and  the  head  and  shoulders  are  moved  an  equal 
distance  to  t  he  left-oblique-backward.  The  chest  must  be  held 
square  to  the  front  while  these  changes  are  taking  place. 
These  motions  are  slight,  but  they,  nevertheless,  are  distinct 
movements,  and  must  be  executed  with  the  greatest  smoothness 
possible,  with  ut  appearing  shiftless— the  entire  body  should 
move  as  though  full  of  life,  and  the  tension  of  the  muscles 
should  be  such  that  it  makes  you  feel  as  though  you  would  like 
to  put  forth  a  great  deal  more  effort  than  the  directions  allow: 
All  this  being  very  difficult  to  make  clear  on  paper;  you  must 
try  to  catch  the  spirit  of  the  exercise  yourself. 

On  count  TWO,  while  still  holding  the  chest  square  to  the 
front,  and  the  hands  pressed  firmly  against  the  body  in  their 
respective  places  above  the  belt,  throw  the  head  and  shoulders 
slightly  to  the  right-oblique-forward  and  the  hips  slightly  to 
the  left-oblique-backward,  as  on  count  one;  lift  the  right  foot, 
pass  it  backward  in  front  of  the  left  leg  and  then  outward 
about  eighteen  inches  to  the  right-oblique-forward  and  place  it 
on  the  floor,  as  above  directed  to  do  on  count  one;  draw  the 
left  foot  up  and  swing  it  in  the  same  direction  until  it  passes 
above  and  beyond  the  right  foot— arching  the  instep  as  it  passes 
so  that  the  foe  of  the  slipper  does  not  point  upward,— and,  at 
the  same  time  move  the  head  and  shoulders  slightly  to  the 
left-oblique-backward  while  the  hips  move  an  equal  distance  in 
the  opposit9  directi  n,  and  hold  the  attitude  a  second  or  so. 

On  count  THREE,  bring  the  hands  from  their  respective 
positions  at  the  front  and  rear  and  swing  them  forward  and 
upward  until  the  right  arm  is  straight  out  to  the  right-oblique- 
forward,  with  the  fingers  closing  around  an  imaginary  rope, 
while  the  left  elbow  bends  so  that  the  left  hand  passes  up  just 
in  front  of  the  chest,  the  fingers  closing  around  the  same  rope 
about  eighteen  inches  from  the  right  hand— bearing  in  mind 
that  the  position  of  the  hands  should  coincide  with  the  position 
of  the  rope— then  step  to  the  left-oblique-backward  with  the 
left  foot  to  the  exact  place  it  occupied  at  the  end  of  count  one 
and  draw  the  heel  of  the  right  foot  back  to  the  instep  of  the 
left  foot;  lower  the  head  and  shoulders  and  bring  the  hands 


74  NEW  YORK  STATE  REFORMATORY 

down  almost  as  low  as  the  knees,  and,  on  the  strong  impulse 
of  the  count,  give  a  quick,  strong  pull  with  both  hands  as 
though  '  jerking  the  imaginary  rope  away  from  someone— 
thereby  bringing  the  right  hand  back  to  the  chest  and  the  left 
hand  back  under  the  armpit. 

On  count  FOUR  take  another  step  to  the  left-oblique- 
backward  with  the  left  foot  and  place  it  on  the  ex?ct  spot  it 
occupied  at  the  beginning  of  the  exercise,  and  draw  the  right 
foot  backward  and  pass  it  across  in  front  of  the  left  leg,  as 
directed  to  do  on  the  first  count,  and,  at  the  same  time,  extend 
the  arms  outward  to  the  right-oblique-forward  and  give  the 
strong  jerking  pull  on  the  strong  impulse  of  the  count- 
bringing  the  right  fist  back  against  the  pit  of  the  stomach,  and 
the  back  of  the  left  hand  around  against  the  small  of  the  back, 
as  explained  above  for  the  beginning  of  count  rne,  and 
returning  the  head  and  shoulders  to  "first"  position  in 
preparation  for  the  next  move. 

During  the  succeeding  four  counts  repeat  the  first  four, 
and  continue,  to  the  right-oblique-forward  and  to  the  left- 
oblique-backward,  for  sixteen  counts— performing  all  the 
various  motions  four  times  and  coming  to  "first"  position  on 
the  last  count. 

During  the  SECOND  SIXTEEN,  move  to  the  left-oblique- 
forward  and  to  the  right-oblique-backward  in  accordance  with 
all  the  directions  above  given— ending,  as  before,  in  "first"  posi- 
tion on  the  sixteenth  count. 

Repeat  the  first  sixteen  counts  during  the  THIRD  SIXTEEN, 
and  move  to  the  left-oblique-forward  and  to  the  light-oblique- 
backw^rd  ae^ain  during  the  FOURTH  SIXTEEN  thus  completing 
the  exerciseon  the  64th  count— and  end  in  the  "second"  position 
so  that  you  may  pass  directly  into  the  exercise  which  follows 
this  one. 

At  first  it  will  be  necessary  for  you  to  move  rather  slow- 
ly through  these  various  changes,  but,  after  a  time,  the  mind 
and  muscles  will  work  in  harmony  and  the  speed  may  be  increas- 
ed until  many  of  the  motions  can  be  executed  simultaneously 
while  others  follow  in  rapid  succession. 

Pay  close  attention  to  the  leader  at  all  times,  for  by  this 
method  you  train  the  eyes  to  a  greater  usefulness;  and  pay 
equal  attention  to  the  counting— especially  if  the  exercises  are 
accompanied  by  music— for,  by  this  methrd,  the  ear  is  trained 
to  a  keener  perception  of  the  variations  of  sound. 

No.  IS.  DEVITALIZING  EXERCISE  Waltz  Time. 

"Swinging" 

The  primary  purpose  of  these  devitalizing  exercises  is  to 
take  the  stiffness  from  the  muscles  and  to  leave  them  firm  yet 
very  pliable  by  training  the  nerves  controlling  the  various 
muscles  to  submit  to  the  dictation  of  the  will:  which  is  all 
worthy  of  our  patient  attention. 

Take  all  the  tension  out  of  the  muscles  of  the  arms, 
shoulders,  chest,  waist,  hips  and  legs— leaving  only  sufficient 
strength  in  these  muscles  to  prevent  the  body  from  falling,  — 
and,  on  count  ONE,  turn  the  chest  and  shoulders  as  far  around 
to  the  right  as  you  can  and  allow  the  arms  and  hands  to  follow 


SYSTEM  OF  PHYSICAL  CULTURE  75 

this  motion  by  swinging  outward  and  around  toward  the  rear 
until  they  wrap  around  the  body  in  a  perfectly  limp  condition; 
on  count  TWO,  turn  the  chest  around  as  far  as  you  can  to  the 
left  and  allow  the  arms  and  hands  to  follow  as  in  count  one; 
turn  to  the  right  side  on  count  THREE;  to  the  left  again  on 
count  FOUR,  and  so  continue  for  32  counts— coming  up  to  "first" 
position  on  the  last  count  and  be  in  readiness  to  begin  the  next 
exercise  immediately. 

If  you  perform  this  exercise  as  lazily  as  possible,  and 
breathe  easily,  you  will  find  it  very  soothing  to  tired  muscles. 

No.  i 6.  ARTISAN  EXERCISE  Waltz  Time. 

"Digging" 

On  count  ONE  bring  both  hand  down  from  the  hips  and 
grasp  tightly  the  handle  of  an  imaginary  pick ;  step  about  eighteen 
inches  to  the  rear  with  the  right  foot;  bend  the  right  knee; 
raise  the  imaginary  pick  high  above  and  to  the  rear  of  the  right 
shoulder— being  sure  to  make  tne  arms  and  hands  conform  to 
the  natural  position  in  which  the  pick  handle  would  be  placed, 
—twist  the  front  of  the  chest  around  toward  the  right  side,  and 
bend  the  head  and  shoulders  backward  until  the  weight  of  the 
body  rests  upon  the  right  leg  on  the  strong  impulse  of  the 
count. 

On  count  TWO,  turn  the  chest  around  toward  the  left; 
straighten  the  right  knee;  bring  the  head  aud  shoulders  upright, 
and,  on  the  strong  impulse  of  the  count,  swing  the  imaginary 
pick  forward  so  that  the  poinc  of  the  pick  strikes  deeply  into  a 
suppo  ed  bank  of  earth  somewhat  higher  than  the  head  and 
some  two  feet  out  in  front. 

On  count  THREE,  take  the  position  described  for  count 
one;  repeat  count  two  on  count  FOUR,  and  so  continue  for  eight 
counts— drawing  the  right  foot  up  beside  the  left  foot  and 
bringing  the  hands  down  to  "first"  position  on  the  last  count. 

During  the  SECOND  EIGHT,  repeat  all  the  above  described 
motions  to  the  left  side:  that  is,  step  to  the  rear  with  the  left 
foot;  swing  the  imaginary  pick  up  over  the  left  shoulder,  and 
proceed  with  all  the  other  movements  according  to  the  directions 
above  given. 

During  the  THIRD  EIGHT,  repeat  the  first  eight,  with  the 
exception  that  you  strike  the  pick  into  the  ground  down  in 
front  of  the  feet  instead  of  up  above  the  head— striving  at  all 
times  to  twist  and  bend  every  muscle  in  the  body  as  much  as 
you  can. 

During  the  FOURTH  EIGHT,  repeat  the  second  eight,  with 
the  exception  above  noted. 

Repeat  the  entire  exercise— making  64  counts— and  end 
in  "first"  position  on  the  last  count. 

No.  i7.  IMITATION  EXERCISE  Waltz  Time. 

"Punching" 

On  count  ONE,  swing  the  right  foot  backward  and  place  it 
on  the  floor  about  twenty-four  inches  directly  to  the  rear;  bend 
the- right  knee;  bring  the  hands  down  from  the  hips;  close  them 
tightly  into  the  fist  shape;  swing  them  forward  and  upward 
until  the  front  of  the  left  fist  is  just  in  front  of,  but  not  quite 


76  NEW  YORK  STATE  REFORMATORY 

touching,  the  pit  of  the  stomach,  while  the  right  fist  is  drawn 
as  far  back  under  the  armpit  as  you  can  get  it;  turn  the  front 
of  the  chest  toward  the  right  side,  and  bend  the  body  well 
backward  until  the  weight  is  placed  on  the  right  leg. 

On  count  TWO,  straighten  the  right  leg;  bend  the  left 
knee;  turn  the  front  of  the  chest  as  far  around  toward  the  left 
side  as  possible;  bring  the  left  fist  down  and  swing  it  to  the 
rear;  bend  the  body  well  over  to  the  front,  and  shoot  the  right 
fist  rapidly  forward,  and  land  a  very  strong  punching  blow  upon 
an  imaginary  bag,  at  the  end  of  the  count. 

Hold  the  body  in  this  final  attitude  for  about  two  seconds 
— the  arms  being  in  line  with  each  other  and  the  muscles  firmly 
tensed 

On  count  THREE,  turn  the  chest  around  toward  the  right 
side  again;  bend  the  body  backward  over  the  right  leg,  and 
bring  the  left  fist  around  forward  and  up  in  front  while  the 
right  fist  is  brought  back  under  the  armpit— observing  all  the 
directions  given  above  for  count  one. 

Repeat  count  two  on  count  FOUR,  and  so  continue  for 
eight  counts — bringing  the  right  foot  up  beside  the  left  foot  as 
the  right  fist  shoots  forward  and  the  left  fist  swings  backward 
on  the  last  count,  and  hold  the  attitude  for  about  two  seconds 
as  before  directed;  then,  on  the  NEXT  count  step  to  the  rear 
with  the  left  foot;  twist  the  chest  around  toward  the  left  side; 
bring  the  right  fist  down  in  front  of  the  stoma<h;  raise  the  left 
fist  up  under  the  armpit,  and  proceed  during  the  SECOND  EIGHT 
as  directed  to  do  during  the  first  eight— bringing  the  left  foot 
up  beside  the  right  foot,  as  the  left  fist  shoots  forward  and  the 
right  fist  swings  backward  on  the  last  count. 

During  the  THIRD  EIGHT,  repeat  the  first  eight,  with  the 
exception  that,  on  all  the  even  counts  you  take  a  long  stride 
forward  with  the  right  foot,  which  was  previously  placed  to  the 
rear— bringing  this  leading  foot  up  beside  the  left  foot  on  the 
eighth  count,  as  heretofore  directed,  while  shooting  the  right 
fist  forward  and  swinging  the  left  fist  backward  as  usual. 

During  the  FOURTH  EIGHT,  repeat  the  second  eight, 
observing  the  exception  just  mentioned,  then  repeat  the  whole 
exercise  from  the  beginning— thus  making  64  counts — and  end 
in  "first"  position  on  the  last  count. 

END  OF  FIFTH  SET 

SIXTH     SET 

No.  1.  WHOLE-LEG  EXERCISE     Two  Step  Time. 

"Side  Sliding" 

The  exercises  of  each  succeeding  set  in  this  system  have, 
as  a  whole,  grown  more  and  more  strenuous  until -we  find  some 
in  this  sixth  set  which  are  quite  difficult  to  perform  according 
to  directions:  In  fact,  it  is  only  by  having  mastered  the 
exercises,  in  the  order  in  which  they  have  been  given,  that 
this  set  becomes  thoroughly  practical.  However,  no  exercise 
is  given  here,  or  in  any  other  set,  for  that  matter,  that  is  at 
all  dangerous  or  even  harmful  to  the  body  or  to  the  health  of 
the  individual,  if  that  individual  uses  a  little  common-sense  in 
regulating  the  degree  of  exertion  to  conform  to  his  present 


SYSTEM  OF   PHYSICAL  CULTURE  77 

power  of  endurance— always  avoiding  the  two  extremes  in 
exercising,  as  in  everything  else, —neither  overdoing  nor 
underdoing,  but,  on  the  contrary,  striking  the  "happy 
medium'  that  in  time  brings  the  surest  and  most  lasting  results. 

Take  "first"  position  and,  on  count  ONE,  jump  up  off  the 
floor  and  spread  the  feet  about  thirty-six  inches  apart  (less  if 
necessary);  then,  on  the  strong  impul-e  of  count  TWO,  without 
springing  up  from  the  floor,  draw  the  feet  over  the  flcor  until 
they  come  together,  while  the  knees  are  held  straight. 

This  last  effort  severely  taxes  the  muscles  of  the  inner 
part  of  the  legs— especially  when  the  weight  is  placed  equally 
on'  both  feet,  and  the  pull  is  made  steadily  and  without  any 
springing  upward  of  the  body. 

On  count  THREE,  jump  up  off  the  floor;  spread  the  feet 
apart  as  before,  and  draw  the  feet  together  again  on  the  strong 
impulse  of  count  FOUR. 

Continue  as  above  directed  for  32  counts— ending  in 
"first"  position  on  the  last  count. 

No.  2.  FOOT  EXERCISE  Common  Time. 

"Half-Circles" 

On  count  ONE,  bend  the  left  knee  and  extend  the  right 
foot  as  far  forward  as  you  can. 

On  count  TWO,  while  still  keeping  the  left  knee  bent, 
swing  the  right  foot  as  far  out  to  the  right,  and  around  to  the 
rear  as  possible— allowing  only  the  toe  of  the  slipper  to  touch 
the  floor. 

On  count  THREE,  straighten  the  left  knee  and  bring  the 
right  foot  up  to  "first"  position. 

On  count  FOUR,  hold  the  body  motionless. 

Repeat  counts  one,  two,  three  and  four  on  counts  FIVE, 
Six,  SEVEN  and  EIGHT;  then  describe  these  half -circles  with  the 
left  foot  during  the  SECOND  EIGHT— observing  the  directions 
above  given  for  the  first  eight. 

Describe  these  half-circles  with  the  right  foot  again 
during  the  THIRD  EIGHT,  and  do  the  same  with  the  left  foot 
again  during  the  FOURTH  EIGHT— making  32  counts,  and  ending 
the  exercise  in  "first"  position  on  the  last  count. 

No.  3.  ANKLE  EXERCISE  Two  Step  Time. 

"Ankle  Dance" 

Rise  as  high  as  you  can  upon  the  toes  of  both  feet,  and 
swing  the  heels  as  far  around  toward  both  sides  as  possible  on 
the  strong  impulse  of  count  ONE,  and  hold  them  well  up  in  this 
lateral  attitude  for  about  a  second  while  the  body  remains 
steady. 

On  count  TWO,  bring  the  heels  back  so  that  they  strike 
together  on  the  strong  impulse  of  the  count;  swing  them 
outward  again  on  count  THREE;  bring  them  back  on  count  FOUR 
-always  keeping  the  heels  as  high  as  possible— and  so  continue 
for  32  counts— bringing  the  heels  down  to  the  floor,  in  "first" 
position,  immediately  after  the  last  count. 

Strive  to  hold  the  body  erect  and  steady  while  performing 
this  ankle  exercise— which  is  not  so  easily  done  as  you  may  at 
first  think. 


78  NEW  YORK  STATE  REFORMATORY 

No.  4.  KNEE  EXERCISE  Waltz  Time. 

"Double-Kneeling" 

On  count  ONE,  while  keeping  the  body  perfectly  erect,  sit 
down  upon  the  heels. 

On  count  TWO,  lower  the  knees  to  the  floor  and  sway  for- 
ward until  the  body  is  directly  over  the  knees. 

On  count  THREE,  sway  the  body  backward  and  raise  the 
knees  off  the  floor  until  you  sit  upon  the  heels,  as  at  the  end  of 
count  ore. 

On  couut  FOUR,  straighten  both  knees  and  bring  the  body 
up  to  "nrst"  position  on  the  strong  impulse  of  the  count— but 
do  not  bend  the  body  forward  in  so  doing. 

Kneel  upon  both  knees  and  return  to  "first"  position  dur- 
ing the  SECOND  FOUR  counts,  as  above  directed  to  do,  during  the 
first  four,  and  so  continue  for  32  counts— ending  the  exercise 
in  "first"  position  on  the  strong  impulse  of  the  last  count. 

No.  S.  HIP  EXERCISE  Waltz  Time. 

"Kneeling  Hip  Action" 

On  counts  ONE  and  TWO,  kneel  upon  both  knees,  as  directed 
to  do  in  the  previous  exercise  (Double  Keeelng);  on  count 
THREE,  while  holding  the  body  over  the  left  knee,  raise  the 
right  knee  up  until  the  right  foot  pass  s  directly  forward  as  far 
as  it  will,  and  place  it  on  the  floor  out  in  front  on  the  strong 
impulse  of  the  count. 

On  count  FOUR  bring  the  right  foot  directly  backward 
and  place  the  right  knee  on  the  floor  beside  the  left  knee  en 
the  strong  impulse  of  the  count. 

Raise  the  right  knee,  and  extend  the  right  foot  forward 
again  on  count  FIVE;  bring  it  back  on  court  six;  out  again  on 
SEVEN;  and  back  on  EIGHT:  Then  use  the  left  foot  and  knee  in 
like  manner  during  the  SECOND  EIGHT. 

Use  the  right  foot  and  knee  again  during  the  THIRD 
EIGHT;  then  use  the  left  foot  and  knee  again  during  the 
the  FOURTH  EIGHT— sitting  upon  the  heels  on  count  SEVEN, 
and  rising  up  to  "first"  position  on  count  eight— thus  making 
32  counts  in  all. 

In  doing  this  exercise,  try  not  to  swing  the  foot  which  is 
in  use  out  to  the  side  as  it  passes  forward  or  backward— just 
move  it  straight  to  the  front  and  then  direct  to  the  rear. 

No.  6.  WAIST  EXERCISE  Waltz  Time. 

"Kneeling  Waist  Action" 

On  counts  ONE  and  TWO,  kneel  upon  both  knees  as  hereto- 
fore directed;  on  count  THREE  raise  the  right  knee  and  extend 
the  right  foot  well  forward,  as  in  the  previous  exercise,  and, 
at  the  same  time,  bring  the  hands  down  from  the  hips,  swing 
them  forward  and  interlace  the  fingers  of  both  hands  around 
the  right  leg  just  below  the  knee,  and,  by  bending  at  the 
waist,  lower  the  head  and  shoulders  forward  until  the  forehead 
rests  upon  the  right  knee  on  the  strong  impulse  of  the  count. 

This  requires  a  rather  abrupt  bending  at  the  waist, 
which  may  at  first  seem  impossible,  but  by  diligent  practice 
you  will  acquire  the  bend  in  time. 


SYSTEM  OF   PHYSICAL  CULTURE  79 

On  count  FOUR,  while  allowing  the  right  foot  to  remain 
on  the  floor,  separate  the  hands;  swing  them  outward  and 
around,  until  the  fingers  are  again  interlaced  just  back  of  the 
neck;  and,  in  the  mean  time,  raise  the  head  and  shoulders  up 
and  bend  them  backward  until  the  face  is  turned  toward  the 
ceiling,  and  the  back  of  the  headrests  in  the  palms  of  the  hands. 
This  is  a  severe  attitude,  and  it  is  only  by  having  previously 
strengthened  the  muscles  of  the  backhand  waist  that  you  will 
be  able  to  perform  this  exercise  steadily  and  with  precision. 

On  count  FIVE,  disengage  the  fingers  and  pass  the  hands 
directly  forward  until  the  fingers  interlace  below  the  right  knee, 
while  the  head  and  shoulders  are  brcu^ht  forward  and  down,  so 
that  the  forehead  rests  upon  the  right  knee  again  on  the  strong 
impulse  of  the  count. 

Repeat  count  four,  on  count  SIX;  repeat  five  on  count 
SEVEN;  and,  on  count  EIGHT,  bring  the  right  knee  down  beside 
the  left  knee,  the  body  up  erect  and  the  hands  back  to  the  hips. 

Cn  the  following  count  lift  the  left  knee,  extend  the 
left  foot  out  to  the  front;  bring  the  forehead  down  to  the  knee, 
and  clasp  the  hands  around  the  left  leg,  all  as  above  directed; 
then  bend  backward  on  the  next  count,  and  so  continue  during 
the  SECOND  EIGHT— bringing  the  left  knee  down  beside  the 
right  knee,  the  head  and  shoulders  up,  erect,  and  the  hands 
back  to  the  hips  on  the  last  count 

Extend  the  right  foot  forward  again  and  continue  during 
the  THIRD  EIGHT,  as  directed  to  do  during  the  first  eight;  then 
extend  the  left  foot  forward  again,  and  proceed  during  the 
FOURTH  EIGHT,  in  the  usual  manner—  bringing  the  body  up, 
erect,  the  hands  to  the  hips,  and  the  left  knee  down  beside 
the  right  knee,  on  count  six;  sit  upon  the  heels  on  count  SEVEN, 
and  rise  up  to  "first"  position  on  the  LAST  count. 

No.   7.  CHEST    EXERCISE          Two  Step  Time. 

"Semi-Circles 

On  count  ONE,  bring  the  hands  down  from  the  hips;  close 
the  fists  tightly,  and  swing  them  forward  and  upward  until  the 
backs  of  the  fingers  rest  against  the  front  of  the  chest  near  the 
throat;  then,  immediately  bring  the  fists  rapidly  downward, 
passing  close  along  the  chest  and  hips,  and  outward  and  upward 
as  high  as  the  hands  will  easily  reach,  on  the  strong  impulse  of 
count  TWO— turning  the  fists  as  they  move  so  that  the  backs  of 
the  hands  face  the  ceiling. 

Bring  the  clenched  fists  straight  downward,  and  pass  them 
inward  and  upward,  close  along  the  front  of  the  hips  and  chest 
until  the  backs  of  the  fingers  again  press  agsinst  the  chest 
near  the  throat,  on  the  strong  impulse  of  count  THREE— the 
backs  of  the  hands  facing  outward  and  the  fists  touching  each 
other. 

.  Bring  the  hands  down,  out  and  upward  on  count  FOUR,  as 
on  count  two;  repeat  count  three  on  count  FIVE,  and  so 
continue  for  32  counts— returning  the  hands  to  the  hips 
immediately  after  the  last  count. 

The  fists  should  be  tightly  clenched,  the  muscles  should 
be  well  tensed,  and  the  arms  should  move  energetically— always 
remembering  to  pass  the  hands  along  as  near  the  chest  and  hips 


80  NEW  YORK  STATE  REFORMATORY 

as  possible,   and  to  stretch  the  muscles  along  the  sides  of  the 
chest  on  each  outward  movement  of  the  arms. 

A'o.  8.  SHOULDER  EXERCISE  Waltz  Time. 

"Pushing  and  Pressing" 

Imagine  that  there  is  a  wall  in  front  of  you  and  that 
there  is  a  table  just  b3hind  you,  and  that  you  are  going  to  see 
just  how  hard  you  can  press  against  them  both  at  the  same 
time. 

On  count  ONE,  swing  the  right  hand  directly  forward  and 
upward  and  place  the  flat  of  the  right  palm  against  the  imagin- 
ary wall;  extend  the  left  hand  backward  and  place  the  flat  of 
the  left  hand  upon  the  'imaginary  table  behind  you— having  the 
fingers  point  to  the  rear— and,  on  the  strong  impulse  of  the 
count,  shove  upward  and  outward  with  the  right  hand  and 
downward  and  backward  with  the  left  hand  with  all  your  might 
— making  the  main  exertion  at  the  shoulders  without  moving 
the  chest  to  any  great  extent. 

On  count  TWO,  bring  the  hands  back  to  the  hips;  repeat 
count  one  on  count  THREE,  and  so  continue  for  eight  counts. 

During  the  SECOND  EIGHT,  push  upward  and  outward  with 
the  palm  of  the  left  hand  and  downward  and  backward  with  the 
palm  of  the  right  hand,  in  accordance  with  the  above  directions. 

During  the  THIRD  EIGHT,  repeat  the  first  eight,  and 
repeat  the  second  eight  during  the  FOURTH  EIGHT, —thus  making 
32  counts— and  bring  the  hands  to  the  hips,  in  "first"  position, 
on  the  last  count. 

Ihis  exercise  may  be  varied  by  alternating  the  actions  of 
the  hands  during  the  third  and  fourth  eights,  and  then  repeating 
all  the  motions  from  the  begining— thus  making  64  counts— and 
ending  in  "first"  position  on  the  last  count. 

Move  the  shoulders  as  far  as  possible,  while  holding  the 
chest  comparatively  firm. 

No.  9.  ARM  EXERCISE  Two  Step  Time. 

"Double  Circles" 

This  is  an  excellent  arm  exercise,  but,  at  first,  it  may 
seem  a  bit  intricate;  however,  a  few  trials  in  accordance  with 
the  explanation  here  given  will  place  you  in  possession  of  the 
various  changes. 

On  counts  ONE  and  TWO,  extend  the  arms  parallel,  out  in 
front,  on  a  level  with  the  shoulders  (on  the  beginning  of  count 
one),  with  the  fists  clenched  tightly  and  the  backs  of  the  hands 
facing  the  floor;  then  bring  the  hands  rapidly  downward,  as  far 
as  you  can,  and  in  a  large  curve  outward,  upward,  over,  and 
down,— the  hands  coming  together  as  they  reach  a  level  with 
the  shoulders  (completing  the  first  circle)  at  which  point  the 
backs  of  the  hands  will  "be  facing  the  ceiling, —hold  the  hands 
close  together  as  they  come  downward  close  to  the  legs,  pass 
upward  (by  bending  the  elbows)  near  the  front  of  the  hips, 
chest,  face,  and  as  high  as  they  will  easily  reach,  then  out- 
ward, over,  and  down  to  a  level  with  the  shoulders  again— thus 
completing  the  second  circle,  and  leaving  the  backs  of  the 
hands  facing  the  floor  as  at  the  beginning  of  the  first  circle. 

Repeat   these   two   circles   again  on   counts   THREE  and 


SYSTEM  OF  PHYSICAL  CULTURE  81 

FOUR,  and  so  continue  for  32  counts— bringing  the  hands  down 
by  the  hips,  in  "second"  position,  on  the  last  count,  instead  of 
describing  the  last  circle. 

No.  10.  HAND  EXERCISE  Common  Time. 

"Happy  Hand  Action" 

Hold  both  palms  wide  open  and  well  stretched,  and  both 
arms  straight  and  firmly  tensed  throughout  the  entire  exercise. 

On  count  ONE,  swing  the  arms  forward  and  upward  and 
strike  the  palms  together  with  a  loud  clap,  out  on  a  level  with 
the  shoulders,  on  the  strong  impulse  of  the  count. 

On  count  TWO,  bring  the  arms  backward  and  around  until 
the  palms  strike  another  strong,  clapping  blow,  to  the  rear,  on 
the  strong  impulse  of  the  count. 

Swing  the  arms  around  forward,  and  strike  the  palms 
together  in  front  again  on  count  THREE  ;  swing  them  to  the  rear 
on  count  FOUR,  and  so  continue  for  64  counts. 

The  only  changes  in  the  exercises  are,  that,  at  the 
beginning  of  the  SECOND  EIGHT,  the  motions  of  the  arms  and 
the  clapping  of  the  hands  become  more  rapid  than  they  were 
during  the  first  eight;  at  the  beginning  of  the  THIRD  EIGHT  the 
clapping  becomes  still  more  rapid  than  during  the  second  eight; 
and,  at  the  beginning  of  the  FOURTH  EIGHT,  the  clappings  of 
the  hands  should  be  as  fast  as  it  is  possible  for  you  to  make 
them— keeping  time,  however,  with  the  leader  by  making  the 
hands  move  in  larger  or  smaller  circles  to  suit  your  power  of 
speed,  — stopping  very  suddenly  at  the  end  of  the  fourth  eight 
and  commencing  again  the  slowest  degree  of  speed  at  the 
beginning  of  the  next  eight,  and  increasing  as  before  to  the 
end  of  the  exercise, —bringing  the  hands  to  the  hips  immediately 
after  the  last  count. 

No.  11.  NECK  EXERCISE  Waltz  Time. 

"Craning" 

Be  sure  that  the  chest,  the  shoulders,  the  arms  and  the 
hands  are  held  in  "first"  position  throughout  this  whole 
exercise. 

On  count  ONE,  shoot  the  chin  directly  forward  as  far  as 
possible,  and  hold  it  thus  extended,  some  two  seconds  or  more; 
then  draw  the  chin  as  far  back  into  the  neck  as  you  can  on  the 
strong  impulse  of  count  TWO;  shoot  the  chin  forward  again  on 
count  THREE;  draw  it  back  into  the  neck  as  far  as  possible  on 
the  strong  impulse  of  count  FOUR,  and  so  continue,  directly 
forward  for  eight  counts. 

During  the  SECOND  EIGHT,  shoot  the  chin  outward  to  the 
right-oblique-forward,  on  the  odd  counts,  and  back  into  the 
neck  on  the  even  counts,— observing  the  directions  given  for 
the  first  eight. 

During  the  THIRD  EIGHT,  shoot  the  chin  outward  to  the 
left-oblique-forward,  on  the  odd  counts,  and  back  into  the  neck 
on  the  even  counts,  as  above  directed. 

During  the  FOURTH  EIGHT,  repeat  the  first  eight— thus 
making  32  counts— and  end  the  exercise  in  "first"  position  on 
the  last  count. 

Be  sure  that  the  chest  does  not  move  to   the   front  when 


82  NEW  YORK  STATE  REFORMATORY 

the  chin  shoots  forward:    Hold  the   chest  firm   and   move   the 
chin  as  far  as  possible. 

No.  12.  WHOLE-BODY   EXERCISE      Common  Time. 

"Turkish   Salute" 

Here  we  have  another  exercise  which  is  very  difficult  to 
make  clear  on  paper,  but  I  shall  do  my  best  to  trace  out  for  you 
the  various  movements. 

Starting  from  "first"  position,  on  count  ONE,  place  all  the 
weight  on  the  ball  of  the  left  foot;  swing  the  right  foot  around 
and  place  it  on  the  floor  about  thirty  inches  to  the  left-oblique- 
backward;  bring  the  hands  from  off  the  hips  and  pass  them 
upward  and  outward  in  front  of  the  chest— the  chest  having 
been  turned,  the  arms  extend  toward  the  right -oblique-forward— 
on  a  level  with  the  shoulders,  with  the  open  palms  facing  up- 
ward in  an  easy  attitude. 

On' count  TWO,  bend  the  right  knee  about  one-third  as  much 
as  it  is  possible  for  you  to  bend  it;  keep  the  left  leg  straight; 
bring  the  hands  downward  about  half-way  to  the  hips;  lower 
the  head  and  shoulders  slightly  forward,  and  pass  the  hips  back- 
ward toward  the  right  foot  until  the  weight  of  the  body  is 
placed  more  and  more  upon  the  right  leg. 

On  count  THREE,  pass  the  hips  still  further  over  the  right 
foot  and  throw  still  more  of  the  weight  upon  the  right  leg; 
bring  the  head  and  shoulders  still  lower,  and  draw  the  hands 
down  even  with  the  legs. 

On  count  FOUR,  while  keeping  the  left  foot  in  its  original 
position,  and  holding  the  left  leg  straight,  bend  the  right  knee 
still  more,  and  pass  the  hips  backward  over  the  right  foot  until 
you  almost  sit  upon  the  right  heel;  bring  the  head  and  shoulders 
on  downward  until  the  body — from  the  hips  to  the  head— is 

Earallel  with,  and  as  close  to  the  floor  as   you   can  get  it;    and 
ring  the  hands  backward  until  the  arms  are  on  a  line  with,  and 
are  held  quite  near  the  body— but  not    higher— while  the  palms 
face  the  floor. 

This  last  count  calls  for  an  attitude  which  is  extremely 
difficult  to  take  and  to  hold  steadily;  however,  there  is  little  risk 
of  overstraining  any  part  of  the  body  in  this  exercise,  if  the 
previous  sets  of  exercises  have  been  mastered. 

On  count  FIVE,  return  to  the  attitude  described  for  the 
Bending  of  count  three. 

On  count  six,  return  to  the  attitude  described  for  the  end- 
ing of  count  two. 

On  count  SEVEN,  return  to  the  attitude  described  for  the 
ending  of  count  one. 

On  count  EIGHT,  bring  the  body  up  erect;  swing  the  right 
foot  arourd  beside  the  left  foot,  and  bring  the  hands  gracefully 
over  and  down  to  the  hips,  in  "first"  position,  on  the  strong 
impulse  of  the  count. 

During  the  SECOND  EIGHT,  repeat  the  firsteight  by  swing- 
ing the  left  foot  around  to  the  right-oblique-backward;  raising 
the  hands,  out  and  up,  to  the  left-oblique-forward,  and  proceed- 
ing in  exact  accordance  with  the  directions  above  given. 

the  first  eight,  in  all  its  details,  during  the   THIRD 


SYSTEM  OF   PHYSICAL  CULTURE  83 

EIGHT;  repeat  the  second  eight  during  the  FOURTH  EIGHT,  and 
so  continue  for  64  counts— ending  the  exercise  in  "first" 
position  on  the  last  count. 

No.  13.  RAPID  EXERCISE          Two  Step  Time. 

"Jumping" 

On  count  ONE,  bring  the  hands  down  from  the  hips;  clench 
the  fists,  and  throw  the  arms  directly  forward  and  upward  as 
high  as  they  will  go;  and,  at  the  same  time,  bend  and 
straighten  the  knees. 

On  count  TWO,  swing  the  hands  forward,  downward  and 
backward,  and  bend  and  straighten  the  knees  again,— just  as 
if  preparing  to  make  a  long  jump. 

On  count  THREE,  swing  the  arms  outward  and  upward, 
and  bend  and  straighten  the  knees  as  before;  lower  the  hands, 
and  bend  and  straighten  the  knees  again  on  count  FOUR,  and  so 
continue  for  eight  counts— remembering  always  to  bend  and 
then  straighten  the  knees,  each  and  every  time  the  hands  pass 
upward,  and  again  bend  and  straighten  them,  each  and  every 
time  the  hands  pass  downward. 

During  the  first  eight,  cause  the  momentum  of  the  whole 
body  to  steadily  grow  greater  and  greater  until  the  feet  are 
lifted  a  little  off  the  floor  on  count  ONE  of  the  second  eight;  are 
lifted  slightly  higher  on  count  TWO;  still  higher  on  counts 
THREE,  FOUR,  FIVE  and  six;  then,  on  count  SEVEN,  jump  as 
high  into  the  air  as  possible,  landing  lightly  upon  the  toes  on 
the  strong  impulse  of  count  EIGHT. 

Repeat  all  the  above  described  movements  four  times- 
making  64  counts— and  end  in  "first"  position  on  the  strong 
impulse  of  the  last  count. 

No    14.  LIGHT-STEP   EXERCISE      Common  Time. 

"Rocking  Run" 

On  counts  ONE  and  TWO,  incline  the  body  well  forward; 
throw  the  right  foot  directly  backward,  and  up,  as  high  as  you 
can— keeping  the  hips  square  to  the  front  and  holding  the  right 
leg  straight,— and  give  two  successive  h^ps  with  the  left  foot, 
landing  lightly  on  the  toes  on  the  strong  impulse  of  each  count. 

On  count  THREE,  bend  the  body  well  backward;  spring  up 
from  the  floor  and  pass  the  left  foot  directly  forward  and  up,  as 
high  as  possible,  and  bring  the  right  foot  down  to  its  proper 
place  on  the  floor  on  the  strong  impulse  of  the  count;  spring 
up  off  the  floor  and  land  lightly  on  the  toes  of  the  right  foot 
again  on  the  strong  impulse  of  count  FOUR,  while  the  left  leg 
is  still  held  as  high  as  possible  and  the  hips  are  kept  square  to 
the  front. 

On  count  FIVE,  bend  the  body  forward  again;  spring  up 
from  the  floor;  throw  the  right  foot  directly  backward,  while 
holding  the  right  leg  straight  and  the  hips  square  to  the  front 
as  above  directed  for  count  one;  bring  the  left  foot  down  to  its 
former  place  on  the  floor;  and,  while  the  right  leg  is  still  out  to 
the  rear,  spring  up  from  the  floor  and  land  lightly  on  the  toes  of 
the  left  foot  again  on  count  six;  repeat  the  s»me  with  the  right 


84  NEW  YORK  STATE  REFORMATORY 

foot  while  the  left  leg  is  out  in  front  during  counts  SEVEN 
and  EIGHT,  as  explained  above  for  counts  three  and  four,  and 
so  continue  for  32  counts-  bringing  the  left  foot  down  to  the 
floor  beside  the  right  foot  on  the  last  count;  then,  during  the 
next  3z  counts,  repeat  the  exercise  all  over  again  by  throwing 
the  left  foot  to  the  rear  and  the  right  foot  forward— observing 
all  the  rules  given  above  for  the  first  half,  and  ending  as  before 
on  the  last  count 

A  good  variation  to  the  above  is:  During  the  FIRST  EIGHT, 
throw  the  right  foot  to  the  rear,  and  the  left  foot  forward;  on 
counts  ONE,  and  TWO,  of  the  SECOND  EIGHT,  give  two  extra  hops 
on  the  right  foot  and  at  the  same  time  swing  the  left  foot, 
from  out  in  front,  backward  and  up  to  the  rear,  and,  on  count 
THREE,  throw  the  right  foot  out  and  up  in  front  and  proceed  in 
the  regular  manner  to  the  end  of  the  second  eight;  then  change 
again,  in  accordance  with  the  directions  just  given,  by  throwing 
the  right  foot  to  the  rear  and  the  left  foot  forward  during  the 
THIRD  EIGHT;  and  change  again  on  the  beginning  of  the  FOURTH 
EIGHT;  and  proceed  as  usual— bringing  the  right  foot  down, 
from  the  front,  to  the  floor  beside  the  left  foot  on  the  last 
count  and  immediately  begin  the  exercise  again  by  throwing 
the  left  foot  to  the  rear  and  the  right  foot  forward,  and  con- 
tinuing in  harmony  with  the  directions  given  above  for  the 
first  part— ending  in  "first"  position  on  the  last  count. 

Another  very  good  variation  to  the  above,  that  is  fitted 
especially  for  class  work,  is:  Each  pupil,  at  the  command  of 
the  leader,  is  to  bring  his  hands  down  from  the  hips  and  raise 
them  out  laterally  and  upward  to  a  level  with  the  shoulders  and 
in  line  with  each  other,  and  then,  at  another  command  of  the 
leader,  the  class  may  move  forward,  backward,  to  the  right,  to 
the  left,  or  in  any  other  direction  the  leader  chooses  to  prescribe, 
—all  the  time  keeping  in  line  with  each  other  and  in  time  with 
the  music;  or,  those  on  the  right  and  those  on  the  left  may 
move  toward  the  center  file — allowing  the  outstreched  arms  to 
pass  until  the  hands  rest  on  the  shoulders  of  the  adjacent  pupils, 
each  right  arm  passing  in  front  of  the  other's  left  arm,  and  the 
outside  pupil*  bringing  the  hands  which  have  no  place  to  rest 
down  to  the  hips,  in  unison,  at  the  command  of  the  leader— 
until  each  line  is  joined  solidly  together  and  is  working  in  har- 
mony with  all  the  other  lines  so  formed;  then,  while  bound  to- 
gether in  this  fashion,  the  class  may  move  in  any  direction  the 
the  leader  desires  to  command,  as,  for  instance*,  the  whole  class 
may  move  forward  or  backward,  to  the  right  or  to  the  left, 
or  turn  to  the  right  or  turn  to  the  left,  or  part  move  in  one 
direction  while  another  part  moves  in  another  direction,  and  so 
on  without  limit,— always  moving  the  body  forward  and  back- 
ward, giving  the  regular  hops  and  throwing  the  feet  to  the 
front  and  to  the  rear  while  keeping  the  legs  straight  and  the 
hips  from  turning  sidewise,  all  in  accordance  with  the  directions 
above  given,  and  returning,  each  pupil  to  his  own  spot  on  the 
floor,  before  the  finish  of  the  exercise. 

When  continued  for  any  considerable  length  of  time,  this 
exercise  becomes  rather  strenuous  and  for  that  reason  should 
not  be  given  too  freely  to  undeveloped  or  weak  pupils;  however 
in  moderation,  it  fs  good  for  one  and  all. 


SYSTEM  OF   PHYSICAL  CULTURE  85 

Ho.  15.  DEVITALIZING  EXERCISE  Waltz  Time. 

"Neck,  Chest,  Waist  and  Knees" 

On  count  ONE,  take  all  the  energy  out  of  the  muscles  of 
the  neck,  allowing  the  head  to  fall  forward  apparently  lifeless; 
on  count  TWO,  take  all  the  energy  out  of  the  muscles  of  the 
arms  and  chest,  allowing  the  chest  to  lower  and  the  hands  to 
fall  from  the  hips  in  a  limp  condition;  on  count  THREE,  take  all 
the  energy  out  of  the  muscles  of  the  waist,  allowing  the  upper 
part  of  the  body  to  fall  as  low  as  it  will,  while  the  legs  yet 
remain  straight;  on  count  FOUR,  take  all  the  energy  out  of  the 
muscles  of  the  knees  and  allow  the  whole  body  to  sit  in  a  heap 
upon  the  heels— the  energy  remaining  in  the  ankles  only 
preventing  the  body  from  falling  flat  upon  the  floor. 

On  count  FIVB,  while  still  keeping  the  upper  part  of  the 
body  thoroughly  devitalized,  tense  and  straighten  the  knees;  on 
count  six,  tense  and  straighten  the  waistline;  on  count  SEVEN, 
energize  the  muscles  of  the  chest  and  arms,  and  bring  the  hands 
up  to  the  hips;  and,  on  count  EIGHT,  vitalize  the  muscles  of  the 
neck  and  bring  the  head  up  to  "first"  position. 

During  the  SECOND  EIGHT,  repeat  the  first  eight,  and  so 
continue  for  32  counts— ending  the  exercise  in  "first"  position. 

To  do  this  devitalizing  in  divisions  as  above  explained,  the 
muscles  must  respond  rapidly  and  freely  to  the  commands  of 
the  will— which  is  an  excellent  practice. 

No.  16.  ARTISAN  EXERCISE  Waltz  Time. 

"Shoveling" 

Imagine  that  you  are  holding  in  your  hands  an  ordinary 
Ion  ^-handled  shovel  and,  that  you  are  to  force  this  shovel  into  a 
pile  of  sand  and  then  throw  the  contents  in  the  various  directions 
hereinafter  prescribed. 

On  count  ONE,  pass  the  right  foot  some  twenty  inches  out 
to  the  right-oblique-forward;  bring  the  hands  down  from  the 
hips;  swing  the  right  hand  forward  until  the  back  of  the  right 
hand  presses  firmly  against  the  inside  of  the  right  knee;  close 
the  fingers  of  both  hands  tightly  around  the  handle  of  the 
imaginary  shovel— the  hands  and  the  shovel-handle  being  held  in 
such  a  manner  that  the  attitude  would  be  both  exact  and  natural 
just  as  though  it  was  all  real— and  be  in  readiness  for  the  next 
move,  which  is,  to  throw  the  weight  forward  upon  the  right  leg; 
bend  the  right  knee,  and  tense  all  the  muscles  at  the  moment 
the  imaginary  shovel  is  pushed  clear  up  to  the  handle  in  the 
imaginary  sand  pile  near  the  right  foot  on  the  strong  impulse 
of  the  count. 

On  count  TWO,  straighten  the  right  knee  and  bend  the  left 
£nee;  lift  the  imaginary  shovel  full  of  sand  and  swing  it  around 
toward  the  left  side,    turning  the   front  of  the  chest  in  that 
direction  at  the  same  time;  bend  the  body  slightly  backward  and 
throw  the  weight  upon  the  left  leg;  and  then,  on  count  THREE, 
straighten  the  left  knee  and  bend  the  right,  and  throw  the  sand 
as  far  over  to  the  right  side  as  possible— striving  to  see  in  your 
own    mind   just  where   it  should   land,— and,  on  count   FOUR 
straighten  the  right  knee  again  and  bend  the  left  as  the  back  o 
the  right  hand  is  brought  down  -against  the  inside  of  the  right 


86  NEW  YORK  STATE  REFORMATORY 

knee  and  the  left  hand  is  brought  down  in  front  of  the  left  leg- 
both  hands  still  holding  the  imaginary  shovel  as  above  described. 

On  count  FIVE,  fill  the  shovel  again;  lift  it  up  and  swing 
it  to  the  left  on  count  six;  throw  the  sand  over  the  right 
shoulder  and  as  far  to  the  rear  as  possible,  on  count  SEVEN;  and, 
on  count  EIGHT,  bring  the  hands  back  to  the  position  prescribed 
above  for  count  four. 

Continue  in  accordance  with  the  directions  as  given  above 
for  sixteen  counts— throwing  the  sand  out  to  the  right  side 
on  count  three,  of  both  the  first  and  second  eights,  throwing  it 
back  over  the  right  shoulder  on  count  seven  of  the  first  eight, 
directly  .out  in  front  on  count  seven  of  the  second  eight,— and 
bring  the  hands  back  to  the  hipi,  and  the  body  up  to  "first" 
position  on  the  last  count. 

During  thp  SECOND  SIXTEEN  counts,  repeat  all  these  move- 
ments to  the  opposite  side,  by  using  the  left  hand  and  foot  as 
directed  to  use  the  right  hand  and  foot  during  the  first  sixteen; 
then  repeat  the  entire  exercise  from  the  beginning— thus  mak- 
ing 64  counts,  and  ending  in  "first"  position  as  usual. 

No.  i7.  IMITATION  EXERCISE  Waltz  Time. 

"Pulling" 

On  count  ONE,  step  about  thirty-six  inches  directly  to  the 
front;  bend  the  right  knee  as  much  as  possible;  lean  the  body 
well  over  the  right  foot;  extend  the  hands  as  far  forward  as  you 
can;  and,  while  the  backs  of  the  hands  are  facing  upward,  grasp 
an  imaginary  bar  attached,  by  ropes,  to  heavy  chest  weights; 
then,  on  count  TWO,  straighten  the  right  leg  and  bend  the  left 
knee;  straighten  up  the  head  and  shoulders,  and  incline  them 
backward;  and,  while  tensing  all  the  muscles  energetically,  draM 
the  hands  backward  as  far  as  you  can  by  moving  the  shoulders 
to  the  rear  in  a  quick,  strong  pull,  while  still  holding  the 
arms  perfectly  straight  and  on  a  level  with  the  shoulders. 

On  count  THREE,  bend  the  body  forward  again  as  on  count 
one;  give  the  strong  pull  backward  on  count  FOUR,  and  so  con- 
tinue for  eight  counts— coming  up  to  "first"  position  on  the  last 
count. 

Step  forward  with  the  left  foot,  and  repeat  the  first  eight 
during  the  SECOND  EIGHT. 

Step  forward  with  the  right  foot  again  on  count  ONE,  of 
the  third  eight,  exactly  as  directed  to  do  on  count  one  of  the 
first  eight,  and,  on  count  TWO,  as  the  body  leans  backward, 
swing  the  right  foot  some  thirty  inches  directly  to  the  rear; 
bend  the  right  knee  and  throw  the  weight  on  the  right  leg;  bend 
the  elbows  and  pull  the  fists  rapidly  backward  under  the  arm- 
pits as  far  as  possible.  Make  this  pull  a  very  energetic  one,  on 
the  strong  impulse  of  the  count. 

Step  forward  with  the  right  foot  again  on  count  THREE; 
step  to  the  rear,  and  make  the  pull  with  the  body,  shoulders, 
arms  and  hands  on  count  FOUR,  and  so  continue  for  eight 
counts— coming  up  to  "first"  position  on  the  eighth  count,— 
then  step  forward  and  backward  with  the  left  foot,  and  make 
the  strong  pulls  on  all  the  even  counts,  during  the  FOURTH 
EIGHT;  after  which,  repeat  the  entire  exercise  from  the  begin- 


SYSTEM  OF  PHYSICAL  CULTURE  87 

ning— thus  making  64   counts— and  end,  as   usual,    in    "first'7 
position. 

This  ends  the  last  set  of  exercises,  but  I  strongly  recom- 
mend that  the  "BREATHING"  exercise,  as  described  in  the 
first  set,  be  performed  immediately  after  the  ending  of  each 
and  every  set;  it  is  an  exercise  which  you  cannot  over-do,  and 
one  which  I  would  encourage  you  to  do  as  often  as  possible. 
END  OF  SIXTH  SET 


88  NEW  YORK  STATE  REFORMATORY 

I  N  DEX 

EXERCISES   FOR  STRENGTHENING   THE   STOMACH 

SET       DIVISION  NAME  COUNTS  PAGE 

3  RAPID Farmers'  Warming 32        52 

1  WHOLE-LEGS  . .  Forward  Bending 8        25 

6    RAPID    Jumping 64        83 

2  CHEST Chest  Resistance 16        35 

6    DEVITALIZING. Neck,  Chest,  Waist,  and  Knees  64        85 

2  WHOLE-LEGS  . .  Swaying 16        33 

4  ARTISAN Mowing  Grass 32        64 

3  CHEST Wing  Action 16        49 

6    IMITATION Pulling 64        86 

4  CHE  VT Perpendicular  Drill 16        59 

1     HIPS Forward  Hip 64        26 

5  CHEST    Double  Slapping 16        68 

1  WAIST Lateral  Waist     32        26 

6  CHEST Semi-Circles 8        79 

5  WAIST Walking-Beam 32        68 

3  SHOULDER Right-Angles 8        50 

6  WAIST    Kneeling  Waist 32        78 

4  SHOULDERS  ...Great  Circles 8        59 

6    ARMS Double  Circles 64        80 

2  HIPS Lateral  Hip 16        35 

3  WHOLE-BODY.  .Handkerchief 32        51 

1    ARMS Revolving  Arm , 16        29 

Note:    The  entire    series   of  these   exercises,     is  to   be 

executed  at  one  session  only  after  the  muscles  of  the  waist 
shall  have  become  strong,  and  until  such  time,  the  exercises 
are  to  be  taken,  two,  or  four,  at  a  time,  increasing  the  number 

(always  by  twos)  as  the  stomach  shall  become  gradually  habit- 
uated to  the  new  exertions  required.  Take  the  "breathing" 
exercise  before  and  after  each  trial— the  trials  being  two  or 
three  hours  apart. 

EXERCISES   TO   COMBAT  APOPLECTIC   TENDENCIES 

SET       DIVISION  NAME  COUNTS  PAGE 

4  WHOLE-LEGS    .  Sitting  on  Heels 32        56 

1    HIPS Forward  Hip 16        26 

4  ANKLES    Prying 64        57 

1    WAIST Lateral  Waist 16        26 

6    WAST Kneeling  Waist  Action 32        78 

5  WAIST Walking-Beam 8        68 

3  CHEST Wing  Action  64        49 

1    WHOLE-LEGS  . .  Forward  Bending 16        25 

6  SHOULDERS  . . .  Pushing  and  Pressing 32        80 

1  FEET Lifting  One   Foot 16        25 

4  CHEST Perpendicular  Drill 64        59 

2  FEET Rising  <  n  Toes 16        33 

1     SHOULDERS  . .  .  Lifting  Shoulders 64        28 


SYSTEM  OF   PHYSICAL  CULTURE  89 

SET       DIVISION  NAME  COUNTS  PAGE 

1     CHEST Breathing .  16  27 

1  NECK Forward  Head 16  30 

2  DEVITALIZING .  Feet  Devitalizing 16  41 

1  WHOLE-BODY  .  .Hand  Over  Head 32        30 

5  DEVITALIZING.  Swinging 16        74 

2  LIGHT-STEPS  .  Lateral  Light- Step 32        40 

6  DEVITALIZING. Neck,  Chest,  Waist  and  Knees.   16        85 

Note:  In  performing  these  movements  for  the  above 
named  purpose,  great  care  must  be  exercised  not  to  put  too 
much  exertion  into  your  efforts— especially  during  the  first  few 
weeks,— but  watch  yourself  and  fit  the  exercises  to  your  condi- 
tion. Do  all  these  exercises  in  one  session,  only  after 
your  weakness  (tendency  to  apoplexy)  shall  have  vanished. 
Always  begin  and  erd  each  trial  with  the  '  'breathing"  exer- 
ecis,  and  always  take  these  exercises  in  pairs— counting  from 
the  first. 

EXERCISES  TO  REMEDY  FEEBLENESS,  AND  COLD 
HANDS  AND  FEET 

SET       DIVISION  NAME  COUNTS  PAGE 

4    WHOLE-LEG  . . . Sitting  on  Heels. 32        56 

4  WAIST Revolving  Waist 8        59 

6    WHOLE-LEG  ...Side-Sliding 32        76 

5  WAIST Walking-Beam.... 8        68 

3  FEET Rising  on  Toes  of  One  Foot  . . .  32        46 

5  CHEST Double    Slapping <w        68 

2  ANKLES Ankle  Rocking 32  84 

6  CHEST Semi-Circles 8  79 

6     HIPS Kneeling  Hip  Action 32  78 

4  SHOULDERS  . .  Great  Circles 16  59 

5  ARMS    Flying 32  70 

3  HIPS ,   Hip  Squares 8        48 

4  ARMS Tensing 32        60 

6  KNEES Double  Kneeling 8        78 

5  HANDS Front  Semi-Circles 32        70 

5    NECK    Rolling  Head 8        71 

3    RAPID Farmers'   Warming 32        52 

3  WHOLE-BODY.  .Handkerchief 8        51 

2    IMITATION Gunning  and  Foiling 224        43 

4  DEVITALIZING. Whole- Arm   Devitalizing  32        63  . 

Note :  You  may  take  two  or  three,  or  even  more,  lessons 
each  day,  but  it  is  best  not  to  do  more  than  four  of  the  exer- 
cises at  any  one  time  until  the  muscles  shall  have  become 
sufficiently  strong  to  easily  endure  more — taking  the  first  on  the 
list  during  the  first  few  days;  and  then  gradually  take  up  the 
others  as  you  become  stronger.  Always  do  the  exercises  in 
pairs— following  a  long  count  with  a  short  count.  Be  sure  to 
begin  and  end  each  lesson  with  that  exellent  exercise,  "breath- 
ing." 


90  NEW  YORK  STATE  REFORMATORY 

EXERCISES  TO  CORRECT  TENDENCY  TO  BILIOUSNESS 

SET       DIVISION                     NAME                     COUNTS  PAGE 

6    HIPS Kneeling  Hip   Action 32  78 

5    RAPID Elbov/ing 32  72 

3  WAIST Diagonal  Waist 64  48 

1    WHOLE-LEGS.. Forward  Bending 16  25 

1  WHOLE-BODY.  .Hand  Over  Head 32  30 

2  WHOLK-LEGS..  Sway  ing 8  33 

5  WHOLE-BODY.  .Earth  and  Sky 32  71 

4  RAPID Arm  Circles 16  62 

6  LIGHT-STEPS  .  .Rocking  Run 64  83 

1  RAPID    Rapid  Fist  Circles 16  30 

2  ARTISANS Ringing  the  Bell 64  41 

2  RAPID Measuring 16  40 

3  ARTISANS The  Anvils 32  54 

1  CHEST Breathing 32  27 

4  ARTISANS Mowing  Grass 32  64 

2  DEVITALIZING. Feet   Devitalizing 16  41 

5  ARTISANS Digging 64  75 

2    CHEST Chest  Resistance 32  35 

1    IMITATION Skip 64  32 

5    CHEST Double  Slapping 32  68 

4  IMITATION Stretching  Rubber 64  65 

1  ARMS Revolving  Arms 16  29 

5  IMITATION Punching 64  75 

2  ARMS Whip  Lash      16  37 

6  IMITATION Pulling 64  86 

6    NECK Craning 16  81 

Note:    Always  take  these  exercises  in  pairs,  and  begin 
and  end  each  lesson  with  the  "breathing"  exercise. 

EXERCISES  TO  CORRECT  TENDENCY  TO  FLAT  CHEST 

AND   HOLLOWS 

SET       DIVISION                     NAME                     COUNTS  PAGE 

2  CHEST..            ..Chest  Resistance..                     .64  35 

1  KNEES Front   Knees  16  25 

3  CHEST Wing  Action 64  49 

2  KNEES Lateral  Knees     16  34 

4  CHEST Perpendicular  Drill 64  59 

3  KNEES Back  Step 16  47 

5  CHEST   Double  Slapping. 64  68 

4  KNEES Reversed  Laterals 16  58 

1     SHOULDERS    ..Rising  Shoulders 64  28 

1  WHOLE-LEGS  . .  Forward    Bending 16  25 

2  SHOULDERS  . . .  Shoulder  Squares     64  37 

1  ANKLES Making  V's  16  25 

3  SHOULDERS  . .  .Right  Angles 64  50 

2  ANKLES Ankle  Rocking 16  34 

4  SHOULDERS  ...Great  Circles 84  59 

5  ANKLES Ankle  Swing 16  66 

5    ARMS Flying 32  70 


SYSTEM  OF   PHYSICAL  CULTURE  91 

SET       DIVISION  NAME  COUNTS  PAGE 

6  ARMS Double  Circles 32  80 

5  KNEES Kneeling  and  Rising 16  67 

5  HANDS Front  Semi-Circles 64  70 

2  HIPS Lateral  Hip    16  35 

5  NECK Rolling  Head 32  71 

6  NECK Craning 32  81 

5  RAPID Elbowing        64  72 

4  WHOLE-LEGS  . .  Sitting  on  Heels 16        56 

5  IMITATION Punching 64        75 

Note:  Take  the  "breathing"  exercise  before  and  after 
each  lesson— doing  as  many  exercises  as  you  like,  and  as  often 
as  you  can  find  the  time. 

WEAK   CHEST 
SET       DIVISION  NAME  COUNTS    PACK 

2  WAIST..            ..Circular  Waist 64  35 

1  WHOLE-LEGS  . .  Forward  Bending*. 16  25 

5  ARMS Flying 64  70 

2  WHOLE-LEGS  .  .Swaying 16  33 

4  HANDS Palm  Action 64        61 

3  WHOLE-LEGS  .  .Front  and  Lateral  Bending. ...  16        46 

3  RAPID Farmers'  Warming 64        52 

5  WHOLE-LEGS  . .  Swaying  and  Lifting 16        65 

4  ARMS Tensing 64        60 

1  FEET Lifting  One  Foot 16        25 

3  HANDS Hooked  Fingers 64  50 

2  FEET RisingonToes 16  33 

2  RAPID Measuring 64  40 

5  FEET Floor-Circles 16  66 

4  RAPID Arm  Circles 64        62 

6  FEET Half-Circles 16        77 

1  ARTISANS Ladder   Climbing 64        31 

6    DEVITALIZING. Neck,  Chest,  Waist  and  Knees  16        85 

4  ARTISANS Mowing  Grass 32  64 

5  DEVITALIZING.  Swinging 8  74 

8  IMITATION Wall    Pushing 64  55 

4  FEET Front-Circles 16  56 

4  IMITATION Stretching   Rubber 64  65 

2  DEVITALIZING .  Foot  Devitalizing 16  41 

Note:  Do  these  exercises  as  much  and  as  often  as  cir- 
cumstances will  allow  and  your  physical  condition  will  permit. 
Do  not  forget  to  do  the  "breathing"  exercise  before  and  after 
each  trial;  you  would  find  it  to  your  advantage  even  if  you  did 
this  exercise  between  each  pair  of  exercises  in  the  above  list- 
it  is  indeed  m  worthy  exercise  and  one  that  you  cannot  over-do. 
"First"  position  is  so  important  in  overcoming  "weak  chest" 
that  you  should  hold  the  chest  in  that  petition  as  much  as 
possible. 


92  NEW  YORK  STATE  REFORMATORY 

WEAK   LUNGS 

SET       DIVISION  NAME  COUNTS  PAGE 

1     CHEST Breathing 64  27 

1  WHOLE-LEGS  ..Forward    Bending 16  25 

2  CHEST Chest  Resistance 64  35 

2  WHOLE-LEGS  . .  Swaying 16  33 

5  CHEST      Double  Slapping 64  68 

3  WHOLE-LEGS  .   Front  and  Lateral  Bending. ...   16  46 

6  SHOULDERS  ...Pushing  and  Pressing 64  80 

5    WHOLE-LEGS  . .  Swaying  and  Lifting ,16  65 

1     ARMS Revolving  Arm 64  29 

1     FEET Lifting  One  Foot 16  25 

4  CHEST Perpendicular  Drill 64  59 

3    FEET Rising  on  Toes  of  One  Foot...  16  46 

3  ARMS Quarter-Circles  32  50 

4  FEET Front-Circles 16  56 

4    ARMS Tensing    32  60 

T    ANKLES Making  V's 8  25 

1  RAPID     Rapid  Fist  Circles  32  30 

2  ANKLES . .  .Ankle  Rocking 8  34 

2  RAPID Measuring 64  40 

4    ANKLES Prying 16  57 

4  RAPID Arm  Circles 32  62 

5  ANKLES Ankle  Swing 8  66 

4  IMITATION Stretching  Rubber  64  65 

3  ANKLES Ankle  Walking  16  47 

Note:    If  your  lungs  are  very  weak   you   must   proceed 

with  caution— neither  working  too  hard,  nor  too  long  at  a 
time.  Get  all  the  fresh  air  you  can,  and  take  the  "breath- 
ing" exercise  very  frequently— about  every  third  exercise 
being  the  "breathing"— you  can  hardly  over-doit.  "First" 
position  is  also  very  important  in  overcoming  "weak  lungs." 

WEAK    HEART 

SET       DIVISION  NAME  COUNIS  PAGE 

1  WHOLE-LEGS  . .  Forward  Bending 32  25 

2  HIPS Lateral  Hip 8  35 

2  WHOLE-LEGS  ..Swaying ....32  33 

1    CHEST Breathing 8  27 

3  WHOLE-LEGS  .  .Front  and  Lateral  Bending 32  46 

1     SHOULDERS     ..Lifting   Shoulders  ...16  28 

5  WHOLE-LEGS  . .  Swaying  and  Lifting 32  65 

1  ARMS Revolving    Arms 16  29 

5    FEET     Floor-Circles 32  66 

8    WAIST    Diagonal   Waist 16  48 

5  WAIST Walking  Beam 32  68 

2  SHOULDERS  . . .  Shoulder  Squares 16  37 

6  CHEST Semi-Circles 32  79 

2    ARM  Whip-Lash 16  37 

4  SHOULDERS  ...  Great  Circles 32  59 

2  DEVITALIZING. Feet   Devitalizing 16  41 

3  RAPID Farmers'  Warming 32  52 

1    NECK  ..Forward   Head..  8  30 


SYSTEM  OF   PHYSICAL  CULTURE  93 

SET'      DIVISION  NAMG                      COUNTS  PAGE 

6    RAPID Jumping 32  83 

5    DEVITALIZING.  Swinging 8  74 

1  LIGHT-STEPS  . .  Plain    Light-Step 32  31 

2  NECK Lateral  Head; 8  39 

3  LIGHT-STEPS . . .  Combination 64  52 

3    SHOULDERS  ...Right- Angles 16  50 

2    IMITATION Gunning  and  Foiling 224  43 

1     CHEST  ......... .Breathing 32  27 

Note:  If  your  heart  is  very  weak  you  must  be  extreme- 
ly careful  in  exercising,  to  the  end  that,  the  exertions,  as  to 
duration  of  time  and  severity  of  effort,  may  gradually 
increase,  from  the  shortest  and  lightest  possible  movements, 
to  a  more  strenuous  degree  of  action— always  doing  less  than 
you  would  like  to  do,  provided,  however,  that  you  are  not 
naturally  lazy;  in  which  case  you  are  to  reverse  this  part 
of  the  directions. 

Begin  this  treatment  by  taking  about  two  exercises  at  a 
lesson  two  or  more  times  a  day— beginning  always  at  the  top 
of  the  list,  after  having  done  the  "breathing"  exercise  gently, 
and  ending  the  lesson  with  the  same  exercise— and  increase 
the  number  from  day  to  day,  as  the  heart  becomes  stronger, 
until  you  are  able  to  do  the  entire  set  with  ease. 

Study  yourself,  and  your  own  physical  condition,  and 
use  due  care,  and  you  will  find  that  these  exercises  are  capable 
of  greatly  benefiting  your  condition;  however,  it  is  the  entire 
system  that  must  be  depended  upon  for  a  complete  cure— that 
is,  as  far  as  such  cure  lies  within  the  range  of  exercises  to 
perfect. 

INDIGESTION 

SET       DIVISION  NAME  COUNTS  PAGE 

1    CHEST..., Breathing 32  27 

1    ANKLES Making  V's 8  25 

1  KNEES Front   Knees 32-  25 

2  ANKLES Ankle  Rocking 8  34 

2    KNEES Lateral  Knees 32  34 

1     HANDS Hand  Closing 16  29 

1  HIPS    Forward  Hip 32        26 

2  WHOLE-LEGS  ..Swaying 8        33 

5  HIPS Side  Swing     32  67 

3  ANKLES Ankle  Walking 16  47 

1  CHES  r Breathing 64  27 

1  WHOLE-LEGS     Forward   Bending 8  25 

1  WAIST Lateral  Waist 32        26 

6  WHOLE-LEGS  ..Side-Sliding 8        76 

3    WAIST      Diagonal    Waist 64        48 

3  WHOLE-LEGS  .  .Front  and  Lateral  Bending. ...     8        46 

2  WAIST Circular  Waist 64        35 

4  WHOLE-LEGS  . .  Sitting  on  Heels 16        56 

5  CHEST Double  Slapping 64       .68 

5    ANKLES Ankle  Swing. . . .     16        66 

4  ARMS Tensing ; 32     ,   60 

5  WHOLE-LEGS  . .  Swaying  and   Lifting ....  - 8        65 


94  NEW  YORK  STATE  REFORMATORY 

SET       DIVILION  NAME  COUNTS  PAGE 

1  WHOLE-BODY.. Hand  Over  Head 32  30 

6  NECK Craning 8  81 

3  WHOLE-BODY.. Handkerchief  Exercise 32  51 

1  NECK Forward   Head 8  30 

6  RAPID Jumping 32  88 

5  DEVITALIZING.  Swinging 16  74 

Note:  In  the  special  treatments  heretofore  given,  you 
have  been  cautioned  to  go  into  the  work  with  great  care,  to 
always  fit  the  severity  of  the  work  to  your  powers  of  present 
endurance— in  some  cases,  especially  heart  weakness,  you 
were  warned  to  do  the  work  with  more  than  ordinary  caution; 
—but,  with  the  special  treatments  that  follow,  you  are  allowed 
much  more  liberty  for  exertion:  In  fact,  after  a  few  days' 
practice,  you  are  urged  to  increase  the  degree  of  effort  until 
it  becomes  decidedly  vigorous— avoiding  our  common  enemy, 
EXCESS. 

Always  begin  and  end  each  trial  with  the  "breathing" 
exercise,  and  pay  particular  attention  that  you  hold  the  chest 
and  abdomen  in  "first"  position,  both  during  exercise  and  while 
following  the  duties  of  the  day. 

There  is  an  exercise,  not  described  within  the  main 
system,  (it  is  called,  "The  Pelvic  Exercise")  which  is  given 
in  the  list  of  exercises  for  "Obesity,"  and  also  in  the  list  of 
exercises  for  "Constipation,"  which  is  further  along  in  this 
book,  that  would  be  well  for  you  to  employ  occasionally  in  this 
remedy  for  indigestion. 

OBESITY 

SET       DIVISION  NAME  COUNTS  PAGE 

1    HIPS Forward  Hip  64  26 

1    WHOLE-LEGS  . .  Forward  Bending 8  25 

1  WAIST Lateral  Waist 64  26 

2  WHOLE-LEGS  . .  Swaying 8  33 

2  WAIST... Circular  Waist 64        35 

3  WHOLE-LEGS  . .  Front  and  Lateral  Bending  ....     8        46 

3  WAIST    Diagmal   Waist 64        48 

4  WHOLE-LEGS  . .  Sitting  on  Heels 16        56 

5  WAIST Walking-Beam    64        68 

5  WHOLE-LEGS  . .  Swaying  and  Lifting 8  65 

1  CHEST Breathing 64  27 

1  FEET     Raising  One  Foot 16  25 

1  WHOLE-BODY.  .Hand  Over  Head 64  30 

1  ANKLES... Making  V's 16        25 

3  WHOLE-BODY . .  Handkerchief  Exercise 64        51 

2  ANKLES Ankle  Rocking 16        34 

6  WHOLE-BODY.  .Turkish  Salute 64        82 

3  DEVITALIZING. Forearm    Devitalizing 16        54 

1    ARTISANS Ladder  Climbing 64        31 

1  NECK Forward   Head 16        30 

4  ARTISANS Mowing    Grass  64        64 

2  NECK Lateral    Head 16        39 

4  IMITATION Stretching   Rubber 64        65 


SYSTEM  OF  PHYSICAL  CULTURE  95 

SET       DIVISION  NAME  COUNTS  PAGE 

5    NECK Rolling  Head 16        71 

5    IMITATION Punching 64        75 

5  DEVITALIZING.  Swinging 16        74 

Note:  To  the  above  list  of  exercises  add  the  "PELVIC 
EXERCISE,"  as  described  under  the  list  for  "constipation," 
and  do  this  pelvic  exercise  at  least  a  dozen  times  each  day. 
Also,  you  are  to  use  the  "breathing"  exercise  very  frequently, 
and  you  are  to  make  an  extra  effort  to  hold  the  chest  and 
abdomen  in  "FIRST  POSITION,"  as  much  of  the  time  as 
possible. 

You  should  do  all  the  exercises  in  this  list  at  least  three 
times  each  day,  (especially  after  the  muscles  have  become 
accustomed  to  the  new  conditions),  and  you  should  increase  the 
degree  of  exertion  as  your  powers  of  endurance  become  great- 
er—remembering that  diligence  and  determined  effort  is  the 
price  charged  by  Nature  for  the  results  we  seek  in  this  case. 
Stick  to  it  and  you  will  win. 

CONSTIPATION 

SET       DIVISION  NAME  COUNTS  PAGE 

1     CHEST Breathing 32  27 

Pelvic  Exercise 16  95 

1    WHOLE-BODY .  .Hand  Over  Head 32  30 

Pelvic  Exercis. 16  95 

3  WHOLE-BODY.. Handkerchief  Exercise 32  51 

Pelvic   Exercise 16        95 

4  SHOULDERS  ...Great  Circles 32        59 

1     CHEST    Breathing 32        27 

Pelvic    Exercise 16  95 

4  CHEST ,   ...  Perpendicular  Drill 64  59 

1     HIPS Forward  Hip 64  26 

1     CHEST Breathing 32  27 

Pelvic  Exercise 16        95 

6  RAPID    Jumping 32        83 

5  CHEST Double    Slapping 64        68 

1  CHEST Breathing 32        27 

3  RAPID Farmers' Warming 32        52 

Pelvic  Exercise 16  95 

4  DEVITALIZING. Whole- Arm  Devitalizing 32  63 

2  ARTISANS Ringing  the  Bell 64  41 

1     CHEST Breathing 32  27 

Pelvic  Exercise 16        95 

6  DEVITALIZING. Neck,  Chest,  Waist  and  Knees  32        85 
1    CHEST Breathing 32        27 

THE   PELVIC   EXERCISE 

Take  "first"  position,  and,  on  count  ONE,  draw  the  low- 
er and  front  walls  of  the  abdomen  up  as  high  as  possible; 
then,  on  count  TWO,  shoot  this  part  of  the  abdomen  forward 
and  downward  in  a  quick,  hard  punch  on  the  strong  impulse  of 
the  count. 

Draw  the  abdomen  up  again  on  count  THREE;  shoot  it 
outward  and  downward  again  on  count  FOUR,  and  so  continue 
for  the  desired  number  of  counts. 


96 


NEW  YORK  STATE  REFORMATORY 


Note:  This  exercise  is  excellent  for  reducing  the  waist 
line,  as  well  as  aiding  in  the  treatment  for  constipation, 
when  taken  in  conjunction  with  the  other  exercises  given 
in  the  above  list. 

In  the  curing  of  constipation,  there  is  one  thing  that 
must  be  acquired,  and  that  is,  REGULAR  HABITS;  for,  with- 
out this  regularity  of  habit,  your  training  can  have  no  lasting 
effect— all  that  training  of  any  kind  can  do  is  to  establish 
new  habits  within  the  body  or  mind  of  the  individual. 

Life  is  a  constant  warfare  against  life's  enemies— one  of 
the  greatest  being  INERTIA,  or;  the  indisposition  to  active 
motion. 


FIRST    SET 

NAME 


PAGE 


Forward  Bending 25 

Rising  on  One  Foot 25 

Making  V's 25 

Front  Knees  25 

Forward  Hip 26 

Lateral  Waist., 26 

Breathing 27 

Lifting    Shoulders 28 

Revolving    Arm 29 

Hand  Closing 29 

Forward   Head ;.  30 

Hand  Over  Head 30 

Rapid  Fist  Circles 30 

Plain   Light-Step 31 

Hand  Devitalizing 31 

Ladder  Climbing 31 

Skip 32 


THIRD   SET 

NAME 


PAGE 


Front  and  Lateral  Bending  46 
Rising  on  Toes  of  One  Foot  46 

Ankle  Walking 47 

Back  Step 47 

Hip  Squares. 48 

Diagonal  Waist 48 

Wing   Action 49 

Right- Angles 50 

Quarter  Circles 50 

Hooked  Fingers 50 

Reversed   Circles 51 

Handkerchief  Exercise ...  51 

Farmers'    Warming 52 

Combination 52 

Forearm  Devitalizing 54 

The  Anvils 54 

Wall  Pushing 55 


SECOND    SET 

NAME 


PAGE 


Swaying 33 

Rising  on  Toes 33 

Ankle  Rocking 34 

Lateral  Knee 34 

Lateral  Hip 35 

Circular   Waist 35 

Chest  Resistance 35 

Shoulder  Squares 37 

Whip-Lash 37 

Interlaced    Fingers 38 

Lateral  Head 39 

Neck  To  Knee 39 

Measuring 40 

Lateral  Light-Step 40 

Feet  Devitalizing 41 

Ringing  the  Bell 41 

Gunning   and  Foiling. ...  43 


FOURTH   SET 

NAME 


PAGE 


Sitting  on  Heels 56 

Front  Circles 56 

Prying 57 

Reversed  Laterals.    .....  58 

Cross-Leg  Action 58 

Revolving  Waist 59 

Perpendicular  Drill 59 

Great  Circles 59 

Tensing 60 

Palm  Action 61 

Head  Turning 61 

Gypsy   Camp 61 

Arm  Circles 62 

Side    Step 63 

Whole-Arm  Devitalizing.  63 

Mowing    Grass 64 

Stretching   Rubber 65 


SYSTEM  OF    PHYSICAL  CULTURE 


97 


FIFTH    SET 

NAME 


PAGE 


Swaying  and  Lifting 65 

Floor-Circles 66 

Ankle  Swing 66 

Kneeling  and  Rising 67 

Side  Swing 67 

Walking-Beam 68 

Double  Slapping 68 

Plucking  Grapes 69 

Flying 70 

Front   Semi-Circles  70 

Rolling  Head 71 

Earth  and    Sky 71 

Elbowing 72 

Sailors'  Rope  Dance 72 

Swinging 74 

Digging 75 

Punching 75 


SIXTH    SET 

NAME 


PAGE 


Side-Sliding 76 

Half-Circles 77 

Ankle  Dance 77 

Double   Kneeling 78 

Kneeling  Hip  Action 78 

Kneeling  Waist  Action..  78 

Semi-Circles 79 

Pushing  and  Pressing. . .  80 

Double    Circles 80 

Happy  Hand  Action 81 

Craning 81 

Turkish  Salute 82 

Jumping 83 

Rocking  Run 83 

Neck,  Chest,  Waist   and 

Knees 85 

Shoveling 85 

Pulling 86 


SEVENTH    SET 
NAME  PAGE 


EIGHTH    SET 

NAME 


PAGE 


Sitting  on  Heels 56 

Swaying 33 

Half -Circles 77 

Ankle  Dance 77 

Combination  Knees    (Lat. 

&  Rev.)     34  58 

Forward  Hip 26 

Combination    Waist     (W. 

Beam  &  Rev.  W.)....68  59 

Chest   Semi-Circles 79 

Great  Circles 59 

Double    Circles 80 

Head  Turning 61 

Handkerchief  Exercise . .  51 

Elbowing 72 

Sailors'  Rope  Dance 72 

Hand  Over  Head 30 

Digging 75 

Stretching  Rubber 65 

Pulling 86 

Combination  Light- Step . .  52 

Gunning  and  Foiling 43 

Note:     "Comb."  means  that  the  exercises  in  parentheses 
are  to  be  combineb  into  one  exercise. 


Forward  Knee  Bending. .  25 

Rising  on  Toes 46 

Ankle  Rocking  34 

Combination  Knees 

(Front  &  Lat.) 25  34 

Forward  Hip 26 

Lateral  Waist 26 

Wing  Action 49 

Breathing 27 

Lifting  Shoulders 28 

Right-Angles 50 

Revolving  Arm 29 

Hand  Closing 29 

Forward  Head 30 

Hand  Over  Head 30 

Rapid  Fist  Circles 30 

Lateral  Light-Step 40 

Combinatio  n'Dev't'g. 

(Hand  &  Foot) 31  41 

Ladder  Climbing 31 

Stretching  Rubber 65 


98 


NEW  YORK  STATE  REFORMATORY 


NINTH   SET 

NAME 


PAG* 


Swaying 33 

Side-Sliding 76 

Lateral  Waist 26 

Double  Slapping 68 

Double  Circles 80 

Handkerchief  Exercise. .  .  51 

Jumping 83 

Punching 75 

Stretching    Rubber 65 

Rocking  Run 83 


TENTH    SET 

NAME 


PAGE 


Floor-Circles 66 

Sitting  on  Heels 56 

Walking-Beam 68 

Mowing  Grass 64 

Punching 75 

Forward  Hip 26 

Ladder    Climbing  31 

Great  Circles 59 

Combination  Light-Steps  52 

Gunning  and  Foiling 43 


ELEVENTH    SET 


NAME 


PAGE 


Swaying 33 

Sitting  on  Heels ....  56 

Comb.  Knees  (Front,  Lat., 
Rev.,  Kneeling,  25  34  5S  67 

Forward  Hip 26 

Walking-Beam 68 

Chest  Resistance 35 

Double  Slapping 68 

Right-Angles 50 

Great    Circles 59 

Double  Circles 80 

Happy  Hand  Action 81 

Rolling  Head 71 


NAME  PAGE 

Hand  Over  Head ........  30 

Handkerchief   Exercise .  .  51 

Jumping 83 

Anvils 54 

Ladder    Climbing 31 

Mowing  Grass 64 

Ringing  the   Bell 41 

Rocking  Run 83 

Sailors'  Rope  Dance 72 

Punching 75 

Combination   Light-Steps  52 
Gunning  and  Foiling 43 


TWELFTH    SET 


NAME 


PAGE 


NAME 


PAGE 


Side-Sliding 76 

Prying 57 

Double    Slapping 68 

Plucking  Grapes 69 

Happy  Hand  Action 81 

Turkish   Salute..  .  82 


Jumping 83 

Rocking  Run 83 

Shoveling 85 

Sailors'  Rope  Dance 72 

Skip     32 

Breathing 27 


Note:  The  seventh,  eighth,  ninth,  tenth,  eleventh  and 
twelfth  sets  are  taken  from  the  first  six  sets,  and  are  arranged 
for  the  purpose  of  adding  more  pleasure  to  the  work  by  giving 
a  greater  variety  of  changes— some  of  the  sets  being  quite 
short  while  others  are  much  longer.  They  fit  the  time  which  the 
class  has  at  its  disposal,  very  nicely,  and  tend  to  lessen  the 
monotony,  as  well. 

Below,  is  given  a  unique  set,  arranged  from  the  same 
exercises;  in  fact,  we  have  here  three  distinct  sets  of  exercises 
that  are  to  be  done  simultaneously  by  three  divisions,  of  the 
same  class— the  first  division  doing  the  ''1st.  Set;"  the  second 
division  doing  the  "2nd.  Set;"  and  the  third  division  doing  the 
"3rd.  Set;"  all  in  time  to  the  same  music, 


Running  . 

0 

3 
3 
5' 

crq 

1 
1 

Combination  Ligh 

5" 

•Q. 

w 
2L 

CO 

P 

05 
**•*       ( 

f 

&    W 
1     p 

»        QJ 

1   o 

3       <! 
pq       » 

(t> 

£ 

Forward  Head  .  . 

3' 
c«? 

Lifting  Shoulders. 

Chest  Resistance  . 

Forward  Bending. 
Forward  Hip  

73 

e 

< 

3' 

"          S 
2    ^ 

1    ? 

I 

CO 
V 

P 

j 

.  .  Runnine:  .  , 

.  .  .  Gunning  an 

s  .  .  Combinatio 

.  .  Stretching 

.  .  .Rocking  Ri 

.  .  .Neck  to  Ki 
.  .  Elbowiner  . 

p 

ff 

£ 

p 

§G 

a; 
(T 
O 

1 

Ir 

.  .  .  Perpendicul 

.  .  .  Lateral  Kn< 
.  .  .  Circular  W 

| 

B 

-j 

rS. 

3       2      ™ 

Q- 

3 

& 

3 

,_) 

p- 

£" 

03 

8 

P       m 

•k     > 

I 

cfq' 

• 

9 

05 

O 

S     • 

r  g-| 

5' 

ft 

2 

£ 

fO 

crq 

CO 

f-f. 

: 

i 

" 

CD 

§ 

IX 

I 

en 

EC 

3 

3 

O 

3 
3 

n 

o 

0^ 

§ 

o 

y 

I, 

E^    W    ffi 
3     §     S 

3       §.      0. 

*J      Q     ! 

S    3    ( 

3       P       • 
r*       rt- 

e  $ 

*r   & 

W 
1 

CO 

3' 

5' 

rq 

5' 
OQ 

p 
3 

CL 

§1 

3* 
P 
0-. 
O 

3 

r 

Cfq' 

3' 
crq 

3 

orq    0 

o 

1'  1? 
I:  i 

CD        3' 

H»    Qrq 

H     : 

W     Q     < 

3    3 

S  f 

I    : 

^    5' 

i'  °? 

1 

5' 

Orq 

P 
3 

^ 

S 

§  z 

a>      S 
2-    H 

CO 
H 
H 

J3^ 

3" 

X 

oT    • 

j2. 

CO 

3 

et 

o     : 

w      ; 

3 

e    ^ 

"? 

CO 

s.    : 

crq 

ff 

F    • 

b 

H 

1 

H^ 

1 

S?  ^  ^ 

1     P     »L 

P      P 

^  3 

a      p 

P 

P 

o 
r5 

O 
CO 

f-f- 

H 

ff 

CO 

»5'g 

S-     ff 

?    ^T 

rt- 

ff 

ff 

^ 

^ 

ff 

t           O5 

"£5 

•C" 

o 

o 

CL 

•o     h 

0      o' 

1 
" 

* 

o 

g 

CO 

§ 

I 

I 

1  ^ 

P 

5 

e 

i 

i    ': 

5 

/-s 

S" 

. 

0 

" 

• 

N^  •           V 

" 

^f^ 

a 

to 

C- 

Gi 

G5 

Gi       OO       OO 

CC       O5 

55       CO 

O^ 

cc     0 

z 

4^- 

^ 

*f^ 

[Pv 

4—        tO       CO 

1-1        -i- 

*>•       tx2 

•^- 

to     * 

H 

CO 

W 

3 
H 

o 

co 

CO 


100 


NEW  YORK  STATE  REFORMATORY 


GENERAL  INDEX 

To  assist  the  student  in  finding  any  particular  exercise 
his  desire  may  call  for,  a  recapitulation  of  all  the  series  is  here 
given  from  the  beginning  to  the  end  of  the  system. 

WHOLE-LEG   EXERCISES 

SET  PAGE  SET  PAGE 

1  Forward  Bending 25  4    Sitting  on  Heels 56 

2  Swaying 33  5     Swaying  and  Lifting.  65 

3  Forward  &  Lat.  Bend.  .  46  6    Side-Sliding 76 


FEET     EXERCISES 


1  Lifting  One  Foot 25  4 

2  Rising  on  Toes 33  5 

3  Rising  on    Toes  of  One  6 

Foot  .  .  46 


Front-Circles 56 

Floor-Circles 66 

Half-Circles..  .  77 


ANKLE    EXERCISES 


1  Making   V? 25        4 

2  Ankle  Rocking 34        5 

3  Ankle  Walking 47        6 


Prying 57 

Ankle  Swing 66 

Ankle  Dance 77 


KNEE    EXERCISES 

1  Front    Knees 25        4    Reversed  Laterals 58 

2  Lateral  Knee 34        5    Kneeling  and  Rising. .  67 

3  Back   Step 47        6    Double  Kneeling 78 


HIP  EXERCISES 


1  Forward  Hip 26        4 

2  Lateral  Hip 35        5 

3  Hip    Squares 48        6 


Cross-Leg    Action 58 

Side  Swing 67 

Kneeling  Hip  Action.  78 


WAIST    EXERCISES 


1  Lateral  Waist 26        4 

2  Circular  Waist 35        5 

3  Diagonal  Waist  48        6 


Revolving  Waist 59 

Walking-Beam 68 

Kneeling  Waist  Action  78 


CHEST    EXERCISES 


1  Breathing 27        4 

2  Chest  Resistance 35        5 

3  Wing  Action 49        6 


Perpendicular  Drill ...  59 

Double    Slapping 68 

Semi-Circles  .  79 


SHOULDER 

1  Lifting    Shoulders 28 

2  Shoulder  Squares 37 

3  Right- Angles 50 


EXERCISES 

4  Great  Circles 59 

5  Plucking  Grapes 69 

6  Pushing  and  Pressing.  80 


SYSTEM  OF  PHYSICAL  CULTURE  101 

ARM  EXERCISES 

1  Revolving  Arm ?29        4    Tensing 60  " 

2  Whip-Lash ~37        5     Flying 70 

3  Quarter    Circles  50        6    Double  Circles 80 

HAND    EXERCISES 

1  Hand  Closing 29        4     Palm  Action 61 

2  Interlaced  Fingers 38        5    Front  Semi-Circles ...  70 

3  Hooked    Fingers 50        6     Happy  Hand  Action . .  81 

NECK    EXERCISE* 

1  Forward   Head 30        4    Head  Turning 61 

2  Lateral  Head 39        5    Rolling  Head 71 

3  Reversed   Circles 51        6    Craning 81 

WHOLE-BODY  EXERCISES 

1  Hand  Over  Head 30        4    Gypsy  Camp 61 

2  Neck  To   Knee 39        5    Earth  and  Sky 71 

3  Handkerchief  Exercise  51        6    Turkish   Salute 82 

RAPID    EXERCISES 

1  Rapid   Fist   Circles 30        4    Arm  Circles 62 

2  Measuring 40        5    Elbowing  72 

3  Farmers'  Warming. ...  52        6    Jumping 83 

LIGHT-STEP   EXERCISES 

1  Plain  Light-Step 31        4    Side   Step 63- 

2  Lateral  Light-Step....  40        5     Sailors'    Rope    Dance  72 

3  Combination 52        6    Rocking   Run 83 

DEVITALIZING   EXERCISES 

1  Hand   Devitalizing  ....  31        4    Whole  Arm  Dev't'g.  .  63 

2  Foot  Devitalizing 41        5     Swinging 74 

3  Forearm  Devitalizing. .  54        6    Neck,     Chest,     Waist 

and    Knees 85 

ARTISAN    EXERCISES 

1  Ladder   Climbing 31        4    Mowing  Grass 64 

2  Ringing  the  Bell 41        5    Digging 75 

3  The  Anvils 54        6     Shoveling 85 

IMITATION   EXERCISES 

1  Skip 32        4     Stretching   Rubber.    .  65 

2  Gunning  and    Foiling. .  43        5    Punching 75 

3  Wall    Pushing  55        6    Pulling 86 


102  NEW  YORK  STATE  REFORMATORY 

SPECIALTIES 
EXERCISES  FOR: 

Stomach  Troubles 88  Apoplectic  Tendencies ...  88 

Feebleness,     Cold     Hands  Billiousness 90 

and    Feet ,  89  Weak    Chest 91 

Flat  Chest  and  Hollows. .  90  Weak    Heart 92 

Weak   Lungs 92  Constipation 95 

Indigestion 93  Obesity , . .  94 

EXERCISES-SETS 

First   Set 96        Second  Set 96 

Third    Set 96        Fourth  Set 96 

Fifth    Set 97        Sixth    Set 97 

Seventh  Set 97        Eighth  Set 97 

Ninth  Set 98        Tenth    Set 98 

Eleventh   Set 98        Twelfth    Set 98 

Combination   Sets . .           .99  Pelvic    Exercise  .  .  95 


•c 

B 
O- 
W 


UNIVERSITY  OF  CALIFORNIA  LIBRARY, 
BERKELEY  , 

RETURN  TO  the  circulation  desk  of  any 

University  of  California  Library 

or  to  the 

NORTHERN  REGIONAL  LIBRARY  FACILITY 
Bldg.  400,  Richmond  Field  Station 
University  of  California 
Richmond,  CA  94804-4698 

ALL  BOOKS  MAY  BE  RECALLED  AFTER  7  DAYS 
2- month  loans  may  be  renewed  by  calling 

(510)642-6753 
1-year  loans  may  be  recharged  by  bringing  books 

to  NRLF 
Renewals    and    recharges    may    be    made    4    days 

prior  to  due  date 

DUE  AS  STAMPED  BELOW 

JAN  2  5  1995 


20,000  (4/94) 


YC  27399 


